Warm-Up (700 yards)
- 1 x 200 choice
- 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”
25 L arm only + 25 right arm only + 25 alternate arms + 25 free
Goal: Keep hips high. Don’t let them sink when you breathe. - 2 x 150 – Tighten Up Drill
- 4 x :30s vertical kick w/ :30s rest
Turn Drills (150 yards)
- 4 x 25 on :30 Power Push-offs
Instructions: Kick 2-3 underwater dolphin kicks while on your side
Then kick into first stroke. Easy swim to the wall. - 1 x 50: No wall turns with tight tuck
Main Set (2450 yds)
- 6 x 150 on 3:10
Odds: 100 free + 50 kick
Evens: 50 non-free kick + 50 stroke + 50 free - 4 x 200 on 3:20 Goal: Each 200 is faster than the one before
- 3 x 100 on 2:00 Two fly strokes off of each wall
- 3 x 150 on 3:00 50 free + 50 fast stroke + 50 free
Cool Down (200 yds)
- 4 x 50 choice on 1:05