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WARM UP (1350 yards)
- 1 x 300
- 1 x 150 pull
- 6 x 50 kick on 1:15/1:30/1:40/1:45
- 3 x 100 – 50 drill + 50 swim
- Drill #1: Kick on side (45 degrees to water surface), arm extended, face in water, work on balance
- Drill #2: Shark – Keep elbow in front of ear, face in water, body at 45 degrees to water surface
- Drill #3: 6 – 3 – 6 , work on keeping your hips up throughout the transitions
- 6 x 50 – drop the interval
- #1-2: on 1:00
- #3-4 on :55
- #5-6 on :50
MAIN SET (1700 – 2100 yards)
- 9 x 100 on 1:30/1:45/1:55/2:10
- 1 x 100 EZ
- Breaststroke Drills – Two Rounds
- 1 x 50 kick w/ arms in streamline, head down
- 1 x 50 kick w/ arms at sides w/ fingertips touching heels
- 1 x 50 breast pull w/ freestyle kick – keep arms moving
- 1 x 50 separation drill – pull, then apple, peaches, pumpkin pie, then kick
- 1 x 50 head down breast stroke – breathe every 3rd stroke, keep head in line with spine
- 1 x 100 breastroke
- Bonus: 1 x 200/300/400 Crazy about Breaststroke IM
- Fly = fly pull with breast kick
- Back = Double arm back w/ breast kick
- Breast = For every single breast pull, 2 breaststroke kicks
- Free = Breast pull + free kick
COOL DOWN (200 yards)
- 1 x 100 double arm backstroke
- 1 x 100 slow motion freestyle with perfect technique
Total Yards: 3250 – 3650
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