Warm-Up (900 yards – 25 minutes)

  • Stroke/Kick Coordination Progression (800 yards)

    25 fashion model, face down
    25 L arm lead side kick w/ pause with lower leg
    25 L arm lead side kick w/ underwater pull and recovery timed w/ kick
    25 R arm lead side kick w/ pause
    25 R arm lead side kick w/ underwater pull and recovery timed w/ kick
    50 alternating arms underwater pull timed w/ kick
    50 2-beat kick, above water recovery
    175 6-beat kick, above water recovery

  • Repeat progression w/ backstroke
  • 4 x 25 free power push-offs on :40

Pre-Set (400 yards – 10 minutes)

  • 8 x 50 free on 1:15
    #1-2: 12.5 yds fast + 37.5 yds moderate
    #3-4: 25 yds fast + 25 yds moderate
    #5-6: 37.5 yds fast + 12.5 yds moderate
    #7-8: 50 yds fast

Main Set (900 – 1700 yards, about 25 minutes to 45 minutes)

  • 1 x 100 free sprint from dive for time
    (25 sprint only for those attending the meet tomorrow)
  • 1 x 200 pull recovery
  • 8 x 75 on 2:00
    Odds are backstroke – First 25 is 2-beat kick, Rest is 6-beat kick
    Evens are free – First 25 is 2-beat kick, Rest is 6-beat kick
  • Optional Set (800 yds)
    8 x 75 KDS by 25s IM order w/ :15s rest
    1 x 200 IM

Cool Down (200 yards)                                    

Total Yards: 2400-3200

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