WARM-UP (1600 yds, 38 minutes)

  • 2 x 200 choice on 3:30

Choose 2-3 different strokes to work on today
(Fly, Back, Breast, or Free)

  • 12 x 50 – 25 choice stroke drill + 25 stroke on 1:10
    (4 x 50 in a row of a chosen stroke)
  • 3 x 100 kick on 2:30 (100 of each stroke)
  • 6 x 50 on 1:15 as follows: 12.5 power push off w/ breakout, sprint to wall and accelerate into turn, quick turn and push off w/ breakout, then
    EZ back (2 x 50 of each stroke)

MAIN SET (1200 yds, 33 minutes)

Three Rounds – Each round will be a single stroke.

  • 4 x 75 on 1:30
    #1: 75 free
    #2: 25 stroke + 50 free
    #2: 50 stroke + 25 free
    #3: 75 stroke
  • 2 x 50 sprint on 1:30 Swim whatever stroke you just the in the 75s
  • 2:00 break

Cool Down (200 yards)                                  Total Yards: 3000

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