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

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