WARM UP (1100 yards)

  • 1 x 200 choice
  • Three Rounds – Focus on body rotation and balance
    • 1 x 100 kick no board – 25 left side + 25 right side + 50 fashion model face down
    • 1 x 100 drill – 50: 6-3-6 drill + 50: 6-9-6 drill
    • 1 x 50 breathe every 3rd stroke
    • 1 x 50 breathe every 5th stroke

MAIN SET (2200 – 2500 yards)

  • 6 x 300
    • #1: 200 pull w/ paddles(if you have them) + 100 swim
    • #2: 300 swim – drill on lengths 1, 5, and 9
    • #3: 200 kick + 100 free – weak arm only
    • #4: 100 moderate + 100 moderately fast + 100 faster by :01s
    • #5: 100 backstroke pull + 100 backstroke kick + 100 backstroke
    • #6: 100 free + 200 backstroke – hammer down on lengths 4 and 8
    • Bonus: 300 free w/ 2-3 fly kicks off of each wall
  • Four Rounds of 4 x 25 choice on :30/:35/:40/:45
    • #1: Fast power push off & break out then easy to the wall
    • #2: Easy off the wall then build to sprint finish
    • #3: All easy
    • #4: All fast

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 easy choice

Total Yards: 3500 – 3800

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