Warm-Up (1400 yards)

  • Hip/Core Exercises – 10 x cat/cow, 10 x opposite arm/leg extension, 10 x bicycle crunches
  • 2 x 200 w/ :15s rest (50 free, 50 L arm only, R arm at side, breathe on R, 50 free, 50 R arm only, L arm at side, breathe on L)
  • 1 x 200 free
  • 1 x 200 kick – fashion model (alternate free and back, work on coordinating kick with hip rotation)
  • 1 x 200 (100 free + 100 back)
  • 8 x 50 free on 1:00 (25 2-beat kick  + 25 6-beat kick)

Main Set (1800 yards)

  • 1 x 300 (100 – 2 beat kick, 100 – 6-beat kick, 100 6-beat kick fast)
  • 3 x 100 on 2:00 – Goal = 90% effort
  • 1 x 300 pull (100 EZ, 100 moderate, 100 fast)
  • 6 x 50 on 1:10 (Odds are Tarzan, Evens are backstroke)
  • 1 x 300 (50 non-free, 100 free, 50 non-free, 100 free)
  • 12 x 25 on :30 (0dds are non-free, Evens are free)

Cool Down(300 yards)

Total Yards (3500)

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