Skip to content
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
- 25 fly + 25 back + 50 breast
- 25 back + 25 breast + 50 free
- 25 breast + 25 free + 50 fly
- 25 free + 25 fly + 50 back
COOL DOWN (200 yards)
Total Yards: 2950 – 3350
Like this:
Like Loading...
Related
Leave a Reply