Warm-Up (600 yards)
- 1 x 400 choice
- 4 x 50 choice kick on 1:20
Drills: Rotation and Breathing – TWO ROUNDS (600 yds)
- 3 x 50
#1: L arm only, Breathe on R w/ R arm at side
#2: R arm only. Breathe on L w/ L arm at side
#3: Freestyle
- 3 x 50
#1: 6 & 6 with hesitation
#2: Freestyle w/ exaggerated 2-beat kick
#3: Freestyle w/ 6-beat kick - 5 x 2-buoy turn drill
Main Set (1600 yds)
- 1 x 400 for time (to determine intervals)
- 1 x 200 EZ pull
- 5 x 200 – Use your heartrate (around 110) to determine rest
#1: 200 w/ a 2-beat kick #2: 50 6-beat kick + 150 2-beat
#3: 100 6-beat + 100 2-beat #4: 150 6-beat, 50 2-beat
#5: 6-beat kick
Bonus/Optional Set (400yds) – Rest = 15s
- 8 x 50 backstroke – 25 w/ 2-beat kick + 25 w/ 6-beat kick
OR work on underwater and breakouts
Cool Down (200 yds)
- 4 x 50 choic
Total Yards: 3000-3400