WARM UP (1200 yards)

  • 1 x 400
  • 4 x 100
    • 50 choice drill + 50 swim
  • 8 x 50 on :55/1:00/1:05/1:15

MAIN SET (1700 – 2100 yards)

  • 8 x 100 on 1:30/1:45/1:55/2:10
  • 1 x 100 EZ
  • Backstroke Set
    • 5 x 100 drill :15s rest
      • Drill #1: Kick on back w/ arms in streamline overhead
      • Drill #2: Fashion model kick: Arms at sides, 6 kicks on one side then roll opposite shoulder to chin and 6 kicks on the other side
      • Drill #3: Left arm only – work on entry: pinky first w/ straight wrist and elbow
      • Drill #4: Right arm only – work on entry: pinky first w/ straight wrist and elbow
      • Drill #5: Exit drill – start w/ underwater pull, exit thumb & hip up, recover halfway, stop, look straight up shoulder at arm, drop arm back down at side, sneak arm forward underwater and repeat.
    • 5 x 100 backstroke :20s rest
  • Bonus: 200-400 freestyle pull

COOL DOWN (200 yards)

  • 4 x 50 on 1:10/1:15/1:20

Total Yards: 3100 – 3500

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