Focus: Stroke

WARM UP (1400 yards)

  • 6 x 100 on 1:40/2:00/2:20/2:45- descend by 100s
  • 1 x 150 free kick
  • 2 x 200 pull on 3:15/4:00/4:30/5:15
  • 5 x 50 free w/ extended underwater streamline off start and turn on 1:00

MAIN SET (1300 – 1900 yards)

  • Stroke Kick Set #1: 4 x 50 w/ :15s rest
  • 2 x (4 x 75)
    • All strokes are mixed with free as follows:
      1. 75 free
      2. 25 stroke + 50 free
      3. 50 stroke + 25 free
      4. 75 stroke
      5. One minute rest in between rounds of 4 x 75
    • Fly interval is 1:45 or 2:00
    • Back interval is 1:30 or 1:45
    • Breast interval is 1:40 or 2:00
  • Kick Set #2: 2 x 100 w/ :30s rest
  • Tempo Set – Goal is to set your 100 pace
    • 4 x 50 on 1:15 or 1:30
      • Decide on a 100 goal time and divide that time by 2
      • Use Tempo Trainer or Song to sing to keep a pace
      • Adjust Tempo Trainer or Song to speed up or slow down as needed to reach goal time
      • You have 4 x 50 stroke to play with your tempo
    • 1 x 100 stroke at desired pace
  • Bonus Set (300 – 600 yards)
    • One or Two Rounds of 4 x 75 Indiana IMs on 1:30/1:45/2:00
      1. 25 fly + 25 back + 25 breast
      2. 25 back + 25 breast + 25 free
      3. 25 breast + 25 free + 25 fly
      4. 25 free + 25 fly + 25 back

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 50 EZ breast
  • 1 x 50 EZ free

Total Yards: 2900 – 3500

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