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Focus: Stroke
WARM UP (800 yards)
MAIN SET (2400 – 2800 yards)
- 3 x 800 as described below
- 16 x 50 :10s rest
- 25 drill + 25 swim – suggestions for drills are below
- 4 x fly drills: fly kick on back, on side, one arm, fly w/ free kick
- 4 x back drills: kick on back, fashion model kick, left arm only, right arm only
- 4 x breast drills: kick, breast pull w/ free kick, all fours, separation
- 4 x free drills: fist, 6-3-6, sailboat/shark, zipper
- 8 x 100 on 2:00/2:15/2:40
- Odds: IM – may substitute free for fly
- Evens: Free
- 4 x (150 followed by 50 recovery w/ good technique) on 3:30/4:00/5:00
- Try to keep the same pace for each 150
- May substitute a stroke for free on the evens
- Bonus: 2 x 200IM kick – no board
- Focus on balanced body position
COOL DOWN
- 2 x 100 – start each 100 w/ a 12.5 yd scull
Total Yards: 3400 – 3800
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