Warm-Up (1050 yards)

  • 400 choice
  • 1 x 200 free kick w/ every other length moderately hard
  • Pull Set – Two Rounds – Second round no buoy and fist hands
    1 x 50 backstroke pull w/ buoy :15s rest
    1 x 100 freestyle pull w/ buoy :20s rest

  • Backstroke Progression Drills
    #1: 1 x 50: Fashion Model w/ alternate arm lifts to vertical, hold for “apple, peaches, pumpkin pie” Thumb comes out of water first, then switch to pinky lead before vertical
    #2: 1 x 75: Mummy: Alternate arm lifts, but don’t let hands touch water
    #3: 1 x 25: Titanic

Pre-Set (600 yards)

  • 8 x 2-turn backstroke on 1:00
  • 2 x (4 x 25 free on :30) – ½ Fast ½ EZ, 1/2EZ ½ Fast, All EZ, All Fast

Main Set (1450 yards)

  • 2 x (5 x 100 free on 1:45)
    #1: 25 fast + 75 moderate #2: 50 fast + 50 moderate
    #3: 75 fast + 25 moderate           #4: 100 fast                          #5: moderate
  • 6 x 75 on 1:30 – 25 fly + 50 back
    Must touch wall w/ 2 hands for fly finish

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

    Total Yards (3300)

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