Focus: Flip Turns

WARM UP (1100 yards)

1 x 200
Flip Turn drills – tight tuck, front somersault, no-wall turn, broken turn w/ wall
8 x 50 on 1:00- 25 drill + 25 swim
4 x 75 kick on 1:50
1 x 200 pull

4 x 400
- Develop a race strategy by 100s
- For example: First 100 Long, Second 100 Lead Pull w/ Wrists, Third 100 Work the Hips, Fourth 100 underwater fly kick
- Think about your strategy while you are completing the set
1. 4 x 100 on 1:30/1:45
2. 1 x 200 on 3:00/3:30 + 2 x 100 on 1:30/1:45
3. 1 x 300 on 4:30/5:15 + 100 free on 1:30/1:45
4. 1 x 400
8 x 2-turn 50s from middle of pool on 1:10
Bonus Set (400 yards)
- 4 x 75 – 25 kick + 25 drill + 25 stroke IM order
- 1 x 100 IM fast