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

MAIN SET (1500 – 2400 yards)

  • 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

COOL DOWN (200 yards)

  • 1 x 100 backstroke pull
  • 1 x 50 breaststroke
  • 1 x 50 EZ free

Total Yards: 2600 – 3500

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