Focus: Streamlining
WARM UP (1100 yards – about 30 minutes)

  • Dryland: Stretch cord stroke w/ swiss ball
  • 1 x 400 swim
  • 4 x 100 drill 25 L arm balance/side kick, face in water– roll on back to breathe 25 R arm balance/side kick, face in H2O – roll on back to breathe 50 6 – 3 – 6 – breathe during 3 strokes
  • Kick set ladder– 300 yards 25 hard/25 EZ, 50 hard/50 EZ, 75 hard/75EZ

MAIN SET (2650 yards – about 50 minutes)

  • 8 x 75 descend on 1:15 (10 minutes)
  • 1 x 100 backstroke kick – no board (2:30 – 12:30 minutes)
  • 2 x 50 backstroke on 1:00 (2:00 – 14:30 minutes)
  • 6 x 125 descend on 2:00 (12:00 – 26:30 minutes)
  • 1 x 100 breaststroke kick (3:00 – 29:30 minutes)
  • 2 x 50 breast stroke on 1:10 (2:20 – 31:20 minutes)
  • 4 x 175 descend on 2:45 (11:00 – 42:20 minutes)
  • 1 x 100 fly kick on back – no board (3:00 – 45:20 minutes)
  • 2 x 50 fly on 1:20 (2:40 – 48:00 minutes)

COOL DOWN (200 yards)

  • 4 x 50 on 1:15

Total Yards: 3950

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