Focus: Kick, On Deck Flutter kick on back

Warm-up (1100 yds)

  • 1 x 200 choice
  • 2 x 150 free w/ 6-beat kick on 2:40
  • 2 x 150 pull w/ :20s rest
  • 2 x (3 x 50 on 1:00  Descend to Threshold Minus 1s)

Main Set (1200 yds)

5 x 250 Mixed Speeds on 4:00   (See Pace Chart on Back)
broken at #1: 50, #2: 100, #3 150, #4 200, #5 non-stop

200 Easy Pull Recovery

Silly Stroke Relay – Each swimmer does 2 x 50 legs of relay
First 50 = Butterfly arms w/ Breaststroke kick
Second 50 = Breaststroke arms w/ freestyle kick

Kick Set (400 yards)

4 x 100 free or back kick w/ :30s rest as follows:

  1. L fin only
  2.  R fin only
  3.  Both fins
  4. No fins

Cool Down (200 yds)

  • 4 x 50 choice on 1:00

Total Yardage: 3000

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