WARM-UP (1300 yds or 30 minutes)

  • 1 x 400 choice
  • 2 x 100 on 2:30 – Fashion Model kick on back – 10/10/5/5/1/1 pattern
  • 4 x 25 on :40 – Mummy kick – alternate arm extensions, don’t let hands touch water
  • 4 x 50 on 1:00 – Backstroke pull –reach wide with pinky leading entry, fingertips point to sides of pool during pull
  • 4 x 50 on 1:00 – 6-3-6 drill on back
  • 1 x 200 backstroke

MAIN SET (1600 yds)  (Start by 5:45)

  • 4 x (4 x 25 on :30)
  • First 25 of the set: Fast à EZ
  • Second 25 of the set EZ à Fast
  • Third 25 of the set: All EZ
  • Fourth 25 of the set: All Fast
  • Repeat this set 4 times. Choice of stroke is yours.
  • 2 x 50 fast w/ fins and paddles on 1:30
  • 1 x 200 choice recovery on 4:00
  • 2 x 50 fast w/ fins on 2:00
  • 1 x 300 choice recovery on 6:00
  • 2 x 50 fast on 2:30
  • 1 x 400 recovery (Cool Down)

Total Yards: 2900

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