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Focus: Starts
WARM UP (1300 yards)
- Dive drills
- ON DECK: Half swing jumps
- 3 x Half swing jump into the pool + 50 free
- 3 x Half swing jump from blocks – see how far you can get + 50 free
- 12 x 50 :10s rest
- Odds: Pull – alternate between free, back and breast
- Evens: Kick – alternate between free, back and breast
- Speed Warm Up Set – 8 x 50 on 1:05/1:15/1:30/1:40
- #1-2: 12.5 off wall fast + 36.5 moderate
- #3-4: 25 fast + 25 moderate
- #5-6: 37.5 fast + 12.5 moderate
- #7-8: 50 fast
MAIN SET (1100 – 1900 yards)
- 7 x 100 on 1:40/2:00/2:15/2:45
- 1 x 100 EZ
- 4 x 75 kick :15s rest IM order
- Start Set
- 1 x Half swing jump from blocks, jumping forward as far as possible
- 4 x Grab (first timers) or track start(strong leg back) – Pull down and then head and arms are thrown forward as legs drive forward
- Fine detail: Hands are placed on top of the other, strong hand down
- Bonus Set (400 – 800 yards)
- 4 x 100 :15s rest
- #1: 25 stroke + 75 free
- #2: 50 stroke + 50 free
- #3: 75 stroke + 25 free
- #4: 100 stroke
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10/1:15/1:130/1:40
Total Yards: 2600 – 3400
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