WARM UP (400 yds)

Ankle stretches
Vertical Kicking
6 x 15s w/ 15s rest
4 x 75 : 10s rest
#1: overhead scull w/ kick
#2: midline scull w/ kick
#3: finish scull w/ kicks
#4: freestyle

MAIN SET (1400 – 2700 yds)

4 x 100 choice kick :15s rest
1 x 400 baseline swim
6 x 100 heartrate set
rest until heartrate = 120bpm, then repeat
This marks the end of the first workout of the season
Bonus Set (1100 yards)
4 x 50 (25 stroke drill + 25 stroke kick) on 1:15/1:20/1:30
4 x 50 (#1: fly/back, #2: back/breast, #3: breast/free, #4: free/fly) on 1:10/1:15/1:20
4 x 75 Indiana IMs on 1:40/1:50/2:00
4 x 100IM on 2:10/2:20/2:40
Encore Bonus (100 – 300 yards)
Crazy about Breaststroke 100 IM
Fly = fly pull w/ breast kick
Back = backstroke arms w/ breast kick
Breast = breaststroke
Free = breast pull w/ free kick
Crazy about Backstroke 100 IM
Fly = Double arm backstroke w/ fly kick
Back = backstroke
Breast = Double arm backstroke w/ breast kick
Free = backstroke
Crazy about Butterfly 100 IM
Fly = butterfly
Back = double arm backstroke w/ fly kick
Breast = breastroke pull w/ fly kick
Free = freestyle arms w/ fly kick

COOL DOWN (200 yards)

200 easy

Total Yards: 2000 – 3300

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