WARM UP (700 yards)

  • Body Position Drills – 3 x 100 broken by 25s
    • 25 head lead rotation kick
    • 25  left arm lead kick
    • 25  right arm lead kick
    • 6   left arm lead kicks – rotate – 6 right arm lead kicks
  • Body Position Drills – 8 x 25
    • superman float, then ball up, then superman float with kick, then swim
    • advanced: see if you can get your heels on surface of water
  • Straight Wrist Drills – 2 x 200 broken by 50s
    • yellow infinity loop
    • fist – lead with wrist
    • red wrist w/ “paddle”
    • swim

MAIN SET (2300 – 2600 yards)

  • Three Rounds
    • 1 x 200 free
    • 4 x 50 on 1:30/1:40 w/ board
    • 1 x 200 – alternate 25 drill from warm up w/ 25 swim
  • Heartrate set – repeat when heart rate goes down to 120bpm
    • 5 – 8 x 100 free

COOL DOWN (200 yards)

  • 1 x 50 backstroke kick
  • 1 x 100 backstroke w/ straight arm recovery
  • 1 x 50 double arm backstroke w/ breaststroke kick

Total Yards: 3200 – 3500

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