Focus: Flip Turns

WARM UP (1050 yards)

• 200 SDP (200 swim + 200 drill + 200 pull)
• Flip Turn Drills
  • Tight Tuck
  • Front Somersault from front float
  • Float, Stroke, Stoke, Flip, Stop in push off position
• Kick Set (450 yards)
  • 25 Fast + 50 EZ
  • 50 Fast + 50 EZ
  • 75 Fast + 50 EZ
  • 100 Fast + 50 EZ

MAIN SET (1700 – 2100 yards)

• 4 x (4 x 25 on :30)
  • #1: 12.5 Fast + 12.5 EZ
  • #2: Build to fast finish
  • #3: All EZ
  • #4: All Fast
• 1 x 100 recovery
• 8 x 100 on 1:45 (Lane 5)/1:55 (Lane 6)/2:15 (Lane 7)/2:30 (Lane 8 – Sarah & Tyson)
• 1 x 100 Recovery
• Pull Set (300 yards)
  • 1 x 100 Backstroke Pull
  • 1 x 50 Breaststroke Pull
  • 1 x 150 Freestyle Pull

• Bonus Set 4 x 100 on 2:00/2:30/3:00 Indiana Plus IMs
  1. 25 fly + 25 back + 50 breast
  2. 25 back + 25 breast + 50 free
  3. 25 breast + 25 free + 50 fly
  4. 25 free + 25 fly + 50 back

COOL DOWN (200 yards)

• 1 x 200 choice EZ

Total Yards: 2950 – 3350