WARM-UP (1000 yds)

  • 2 x 100 Vertical Pull w/ flotation belt.
    25 Breast pull + 25 Doggie Paddle + 25 Tarzan + 25 Horizontal Free
  • 8 x ¼ – 1/2 Vertical Kick turns on each leg w/ flotation belt
  • 8 x 50 – [25 kick into catch position (see below) + 25 free] on 1:00
    Kick on side w/ lower arm extended, opposite arm in sailboat
    Snap upper hip down while driving sailboat arm into the water
  • 8 x 50 on 1:00 descend as follows:
    #1-2: First 12.5 yds = power push off with breakout, 37.5 yds moderate
    #3-4: First 25 yds moderately fast + 25 yds moderate
    #5-6: First 37.5yds moderately fast + 12.5 yds moderate
    #7-8: All moderately fast

MAIN SET (1400 yds)

  • 1 x 500 for time w/ Tempo Trainer (This is a baseline time.)
  • 1 x 100 EZ
  • 2 x 200 on 3:15 – Set Tempo Trainer one less than 500 pace
  • 4 x 100 on 1:45 – Set Tempo Trainer two less than 500 pace

Cool Down (200 yds)

4 x 50 on 1:15 – Odds are double arm back, Evens are breaststroke

Total Yards: 2600

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