Focus: Head in Line with Spine

WARM UP (900 yards)

Drill Set – One time through
- 1 x 50 side glide w/ ball
- 1 x 50 side glide switch w/ ball
- 1 x 100 6 – 3 – 6 drill (6 kicks in side glide position + 3 strokes + 6 kicks in side glide position)
- 1 x 50 left arm only, right arm extended, breathe every stroke keeping right arm extended forward
- 1 x 50 right arm only, left arm extended, breathe every stroke keeping left arm extended forward
- 1 x 100 6 – 3 – 6 drill
- 1 x 200 freestyle – Challenge: all of part of freestyle w/ ball
6 x 50 kick on back :15s rest
- 25 – fly kick on back, arms in streamline
- 25 – backstroke kick, arms in streamline
Push Off Demonstration Pop Quiz
- 7 pts = A, 5-6 pts = B, 3-4 pts = C
- 1pt for one arm back one arm forward
- 1pt for sink
- 1pt for touch hands together in streamline
- 1pt for push off wall
- 1pt for rotating to your side
- 1pt for 3 fly kicks on your side
- 1pt for first stroke underwater w/ lower arm

10 x 75/100 w/ varying rest intervals
- 1 x 75/100 on 1:45
- 1 x 75/100 on 2:15
- 2 x 75/100 on 1:45
- 1 x 75/100 on 2:15
- 3 x 75/100 on 1:45
- 1 x 75/100 on 2:15
- 4 x 75/100 on 1:45
- 1 x 75/100 on 2:15
- 5 x 75/100 on 1:45
- 1 x 75/100 on 2:15 (This is a cool down if you have to leave early)
Bonus Set (400 yards)
- 2 x 200 Country Club IMs on 4:00
  - Every other 25 is free
  - 25 fly + 25 free + 25 back + 25 free + 25 breast + 150 free