Focus: Turns/Distance

WARM UP (1000 yards)

  • ON DECK: Foam roller shoulder stretches
  • 1 x 300 choice
  • Turn drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs
  • 8 x 2-turn 50s free on 1:00
  • 8-10 streamline vertical jumps
  • Continuous Kick Ladder – 25 fast/25 recovery, 50 fast/50 recovery, 75 fast/75 recovery

MAIN SET (2600 yards)

  • 4 x 150 free on 2:20 or 2:45 (PINK ZONE)
    (1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick)
  • 1 x 200 Free Fast (RED ZONE)
  • 1 x 100 EZ
  • 3 x 150 free on 2:20 or 2:45 (PINK ZONE)
    (1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick)
  • 1 x 200 Free Fast (RED ZONE)
  • 1 x 100 EZ
  • 2 x 150 back or breast stroke on 2:40 or 3:00 (PINK ZONE)
  • 1 x 200 Fast Choice (RED ZONE)
  • 1 x 100 EZ
  • 1 x 150 free (1st 50 is long, 2nd 50 is hip-driven, 3rd 50 is strong kick)
  • 1 x 200 free Fast (RED ZONE)

COOL DOWN (200 yards)

Total Yards : 3800