Warm-Up (1000 yards)

  • 6 x :40s vertical kicks w/ :20s rest
  • Turn drills – Tight tuck, Front float to somersault, 2 strokes + turn
  • 4 x 50 on 1:00 – 25 shark drill + 25 free
  • 4 x 100 on 1:45 – 50 6-3-6 drill + 50 free
  • 2 x 200 on 3:00

Main Set (1800 yards)

Three Rounds – Round 1: left interval, Round 2: center interval…
Work on power and coordination

  • 4 x 100 on 1:25/1:20/1:15 w/ fins and paddles
  • 1 x 200 cruise

 

Secondary Strength Set (400 yards)

  • 1 x 100 choice followed by 5-10 press-outs
  • 1 x 100 fly kick on back, arms in streamline
  • 1 x 100 backstroke pull – wide arms, fingertips point toward sidewalls
  • 1 x 100 breaststroke kick – decrease # of kicks for a 25 each length

Cool Down (200 choice EZ)
Total: 3400

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