WARM UP (1200 yards)
- 1 x 300 free
- 4 x 75 :15s rest
- 50 free + 25 breaststroke
- 4 x 75 pull :15s rest
- 25 breaststroke pull + 50 freestyle pull
- 3 x 100 breaststroke kick drills :15s rest
- 50 kick on back, no board, make sure knees don’t come out of water
- 50 kick on front, arms at sides, breathe + kick + dive down like a sea horse
MAIN SET (1600 – 2100 yards)
- Two Rounds – 4 x 100 – Add a 25 breast
- #1: 25 breast + 75 free
- #2: 50 breast + 50 free
- #3: 75 breast + 25 free
- #4: 100 breast
- 2 x 100 freestyle kick on 2:20/2:30/2:45/3:00
- 4 x (3 x 50 on 1:00/1:05/1:15/1:30)
- Each round = 1 x 50 easy + 1 x 50 moderate + 1 x 50 fast
- Each round I will ask you to count your stroke cycles
- Please count 1 stroke cycle = 1 left arm pull + 1 right arm pull
- Bonus Set – 500 yards
- 5 x 100 on your interval + 20s
- Swim each 100 – 25 Tarzan + 75 free
- Perform 4 press-outs after each 100
COOL DOWN (300 yards)
- 2 x 100 choice – ascend each 25
- 2 x 50 easy kick
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