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

MAIN SET (2000 – 2400 yards)

  • 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

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10

Total Yards: 3300 – 3700

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