WARMUP: 500
With fins.
Swim 500, alternating the following:
25 any Short-Axis drill, including dolphin kick on your back
25 2L/2R Fly, focus on Palm-Up Recovery
25 any Short-Axis drill
25 Fly, focus on Palm-Up Recovery and two kicks per stroke
KICK SET #1: 400 + 50
4 X 100 Breast kick with a board on 2:30, with 8 Rocket Launchers before each 100
Goal is to decrease time on each 100 AND to take fewer kicks on each 100. I did:
#1: 14 kicks per length…1:55
#2: 13 kicks per length…1:53
#3: 12 kicks per length…1:49
#4: 11 kicks per length…1:48
50 EZ recovery
KICK SET #2: 200 + 50
4 X 50 Breast kick with a board on 1:30, with 10 Rocket Launchers before each 50.
Goal is to descend time on each 50, taking as many kicks as necessary. I did:
:53…:51…:49…:47
50 EZ recovery
KICK SET #3: 400 + 100
4 X 25 Breast kick with a board on :30
Goal is to take one less kick on each 25.
I did 14…13…12…11 and held around :25
50 EZ recovery
4 X 25 Breast kick with a board on :30
Goal is to add a kick on each 25.
I did 11…12…13…14 and held around :25
50 EZ
FREESTYLE SET: 400
With fins.
4 X 100 Free on 1:45 (or approx. :25 RI)
Goal: Start with an easy stroke cadence on the first 25 and count your strokes. Then, take off 1 stroke on the second 25, one more stroke on the third 25, and one more stroke on the final 25. E.g., I went 13…12…11…10 (or at least that’s what I TRIED to do. This is a tough set). Repeat this stroke pattern on each of the 100s. To get the low stroke counts, focus on extending and pressing in through your armpits.
WARMDOWN: 100
100 EZ dolphining with fins.
Total Yardage: 2000
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