Focus: Open Turns
WARM UP (1100 yards)
- 1 x 200
- Open Turn drills – tight tuck, backwards somersault, no-wall turn, turn w/ wall
- 8 x 50 on 1:00 – 25 choice drill + 25 swim
- 4 x 75 choice kick on 1:50
- 1 x 200 pull
MAIN SET (2000 – 2400 yards)
- 4 x 400 as shown below
- Develop a race strategy by 100s
- For example: First 100 Long, Second 100 Lead Pull w/ Wrists, Third 100 Work the Hips, Fourth 100 underwater fly kick
- Think about your strategy while you are completing the set
- First 400 = 4 x 100 on 1:35/1:50
- Second 400 = 1 x 200 on 3:00/3:30 + 2 x 100 on 1:35/1:50
- Third 400 = 1 x 300 on 4:30/5:20 + 100 free on 1:35/1:50
- Fourth 400 = 1 x 400
- 8 x 2-turn fly or breaststroke 50s from middle of pool on 1:10
- Bonus Set (400 yards)
- 4 x 75 – 25 kick + 25 drill + 25 stroke IM order
- 1 x 100 IM fast
COOL DOWN (200 yards)
- 4 x 50 choice on 1:10
Total Yards: 3300 – 3700
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