WARM-UP (1200 yds)

  • 1 x 200 choice
  • 2 x 150 backstroke pull – 50 L arm only + 50 R arm only + 50 Both arms
    Reach wide with pinky leading entry, fingertips point to sides of pool during pull
  • 2 x 150 drill/swim – 75 6&6 drill w/ extended arm + 75 backstroke
  • Backstroke Turn Drill x 5 – Need 2 kickboards
    Approach wall w/ arms at sides pressing on 1 kickboard per palm, prone position. Do a front somersault at you approach the wall. Leave arms at sides. Push off on your back.
  • 8 x 50 Two-Turns backstroke on 1:05 from middle of pool

MAIN SET (2700 yds)

  • 2 x (6 x 150) on 2:20 (Kevin) or 2:40 (John/Maggie)
  • First and Second 150 = 100 backstroke + 50 free
  • Third and Fourth 150 = 50 backstroke + 100 free1
  • Fifth and Sixth 150 = 150 free (Pace s/b: 1:50/2:10)
  • 4 x 75 choice kick on 1:45
  • 2 x 300 free on 4:10 (Kevin) 5:00 (John/Maggie)
    Goal: Beat your 300 time on the second 300

COOL DOWN (200 yards)

  • 1 x 200 choice

Total Yards: 4100

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