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
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