Warm-Up (800 yards)
- 1 x 400 choice
- 4 x 50 pull on 1:00
- 1 x 200 choice descend by 50s
Drills – Balance (400 yds)
- 4 x 50 w/ :15s rest – 25 mummy* + 25 backstroke
- Turn Drill – 5 x Kick Turn (Start w/ arms extended holding on to wall kicking. Take a breath. Tuck and flip. Push off in streamline.)
- 2 x 100 fist pull w/ :20s rest – First 100 is free, Second is backstroke
Kick Set (300 yds)
- 4 x 75 back or free kick w/ :30s rest
25 moderate + 25 mod fast + 25 fast
Main Set (1750 yds)
- EN-2 (750 yds) Set (Don’t break between the 75s and 150s)
4 x 75 on 1:15 Goal Time: 1:03
3 x 150 on 2:30 Goal Time: 2:06 - 1 x 500 Broken by 100s for :10s – Maintain a 1:28 pace
- SP-3 Set (300 yds) – Three Rounds – Keep same stroke for each round
1 x 25 on :30 Power push-off + break out then easy
1 x 50 on 1:00 Build into the turn, fast turn and break out
1 x 25 on :30 Build into the finish
Cool Down (200 yds)
- 1 x 200 choice
Total Yards: 3400
Mummy drill is done on your back. Arms are in opposing recovery stages, never pulling.Are right arm goes back, left arm goes forward, SLOWLY. Arms are always out of the water.