WARM UP (850-1100 yards)

  • 1 x 300/400 swim
  • Kick Set (250-400 yards)
    • 1 x 50/100 kick on back
    • 1 x 100 swim w/ 10 underwater kicks following each turn
    • 1 x 50/100 kick on side – alternate by 25s (head looks down)
    • 1 x 50/100 backstroke w/ 5 underwater butterfly kicks following each turn
  • Two Rounds – Breaststroke Drill Set (300 yards)
    • 1 x 25 scull to set up catch and back w/ buoy
    • 1 x 75 breast pull – Streamline – Y – Instep & breath – Submerge Head and entend arms to streamline
    • 1 x 50 breast kick while holding buoy in between legs
    • 1 x 50 separation drill – pull – recover arms forward – wait (apple, peaches) – kick

MAIN SET (1700 yards)

  • Four Rounds of 3 x 75 :10s rest
    • Round 1: Breaststroke – 25 breast/50 free, 50 breast/25 free, 75 breast
    • Round 2: Free 6 – 3 – 6 drill – 25 6-3-6/50 free, 50 6-3-6/25 free, 75 6-3-6
    • Round 3: Pull – 25 breast pull/50 free pull, 50 breast pull, 25 free pull, 75 breast pull
    • Round 4: Choice – 25 choice stroke/50 free, 50 choice stroke/25 free, 75 choice
  • 1 x 400 free for time
  • 1 x 100 EZ
  • 12 x 25 choice power push offs on :35/:40/:45- work on underwater speed

COOL DOWN (300)

  • 6 x 50 choice on 1:10/1:20/1:30

Total Yards: 2850 – 3100

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