WARM UP(700 yards)

  • 1 x 100 free
  • 10 x 25 kick w/fins :15s rest
    • Start underwater and kick 5 – 10 yards, arms in streamline position
    • Come up for air and take a couple of freestyle strokes
    • Finish the length by diving underwater again and kicking to the wall
  • 1 x 100 free – no fins
  • 10 x 25 kick w/o fins :15s rest
    • Same underwater as the previous 10 x 25 with long kick extension of the leg

MAIN SET (1150 yards)

  • Drill Set – Three Rounds
    • 1 x 50 – 25 Tarzan + 25 free
    • 1 x 50 – 25 L. hand on top of kick board in middle pushing down + R. Arm pull (head is up) + 25 free
    • 1 x 50 – 25 R. hand on top of kick board in middle pushing down + L. Arm pull (head is up) + 25 free
    • 1 x 100 free with a wide entry (hands in front of shoulders)
  • 1 x 200 kick on back w/ arms in streamlined position
    • Remember to extend your kick up to the surface of the water
    • Initiate the kick with your hips not your knees
  • 1 x 200 alternate 50 back & 50 free
    • Try to transfer the long backstroke kick to a long freestyle kick

COOL DOWN (150 yards)

  • 3 x 50 choice

Total Yards: 2000

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