Warm-up (400 yds)
- 1 x 400 choice
- 4 x :40s vertical kick
:10s arms at sides + :10s arms across chest + :10s forearms out of the water + :10s streamline arms + :30s rest
Drill/Technique Set (600yds /one round) – 1200yds/two rounds)
- Start from front float, not wall
4 x 25 w/ :10s rest
2 x 50 w/ :20s rest - Pull: Angle arm down, rotate hip to catch position, pull back
4 x 50 w/ :20s rest - 6-beat kick coordinated with arms
2 x 100 w/ :30s rest
Endurance Set (300-600 yds)
- Choice on 3:00 (Ex. 200 free or 175 free)
- Choice on 2:30 (Ex. 150 or 125 breast)
- Choice on 2:00 (Ex. 100 back or 75 back)
- Choice on 1:30 (Ex. 100 free or 75 free)
- Choice on 1:00 (Ex. 50 back)
- Choice on :30 (Ex. 25 fly)
Kick Set (700 yds ) Skip this set if you have to leave early.
- 2 x 50 kick w/ board :15s rest
- 1 x 100 free w/ 6-beat kick
- 2 x 75 kick w/ board :20s rest
- 1 x 150 free w/ 6-beat kick
- 1 x 100 kick