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