Warm-Up (800 yards)

  • Warm Pool – Vertical Pull-Outs plus IM turns
  • 1 x 400 choice
  • Breaststroke timing drills – Pull, Breathe, Kick, Glide
    ***1 x 50 Separation Drill – Pull & breathe, pause, then Kick & glide
    ***1 x 50  Two Kicks, One Pull
    ***1 x 50  3-2-1 Drill – After the 1st stroke cycle count to 3, 2nd count to 2,
    3rd count to 1 before starting the next stroke cycle
    (1 stroke cycle = pull + breathe + kick + glide)
    ***1 x 50 breaststroke
  • 2 x 100 breaststroke kick w/ board :15s rest

Pre-Set (600 yards)

  • 4 x 100 add on a 25 breaststroke on 2:00
  • 4 x 50 kick – IM order on 1:30

Main Set (1800 yards)

  • 2 x (4 x 75 Indiana IMs on 1:30)
  • 1 x 200 pull recovery
  • 2 x (4 x 75 free on 1:15)
  • 1 x 200 pull recovery
  • 4 x 50 breaststroke on 1:00

Cool Down(200 yards)

  • 4 x 50 choice EZ

Total Yards (3400)

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