WARM UP (750-1000 yards)

  • 1 x 250 free
  • 1 x 250 pull
  • Fly Warm Up Set – 1 to 2 rounds
    • 1 x 100 fly kick on back
    • 1 x 50 fly scull
    • 1 x 50 one arm dolphin dives
    • 1 x 50 one arm kick timing
  • Review open turns & practice 5 turns flag to flag

MAIN SET (1400 – 2400 yards)

  • 12 x 50 :15s rest – Work on transitions (open turns and back-to-breast turn)
    • 25 stroke + 25 free IM order
  • Bonus: 2 x 200 IM on 3:45 – Work on transitions
  • 4 x 100/200 on 3:00/3:25/3:40/4:20
    • #1: 50 fast + 150 moderate
    • #2: 100 fast + 100 moderate
    • #3: 150 fast + 50 moderate
    • #4: 200 fast
  • 1 x 100 EZ
  • Continuous Kick Pyramid
    • 25 fast + 25 EZ
    • 50 fast + 50 EZ
    • 75 fast + 75 EZ
    • Bonus: 100 fast + 100 EZ

COOL DOWN(200 yards)

  • 1 x 100 backstroke
  • 2 x 50 choice on 1:10/1:20/1:30

Total Yards:2350 – 3600

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