Warm-Up (600 yards) – Rest as long as you feel you need
- 1 x 300 – easy pace
- 4 x 75 – moderate pace
Drills: Rotation and Balance – TWO ROUNDS (400 yds)
- 2 x Vertical Kick w/ rotation for about 30s
- 1 x 50 Fashion model on back
- 1 x 50 Arm lead kick – body s/b at a 45° angle from water surface
25 L arm, 25 R arm. Roll on back to breathe - 5 x Push off wall w/ arms at sides. Then tuck chin to chest (turn drill)
- 1 x 100 free with rotation
Set #1 (1400 yds) – Rest as long as you feel you need for the 50s
- 4 x 200 Heartrate set (Rest = Time it takes for heartrate to get to 110.
- 12 x 50 – Odds are strong 6-beat kick, Evens are easy 2- beat kick
Drills: Catch – Two Rounds (400 yds)
- 1 x 50 Catch-up with stick
- 1 x 50 Catch-up no stick
- 1 x 100 Free – Light hands, Don’t let arms sink
Set #2: (300yds) – THREE ROUNDS
- 1 x 25 Drill (#1: Doggie Paddle, #2: Tarzan, #3: Choice)
- 1 x 25 moderately fast
- 1 x 50 Easy choice kick
Cool Down (200 yds)
- 4 x 50 choice