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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