WARMUP SET: 200
4 X 50 freestyle; start by using minimal kick on first 50; add a bit more intensity to the kick on each 50
MAIN SET #1: 700
4 X 75 freestyle
Start each 75 by pushing off in streamline at the surface and kicking in streamline until feet are past the backstroke flags (5y/5m). Start to swim by increasing the intensity of the kick, extending the lead arm straight ahead, and hooking in solidly with the pulling arm.
1 X 50 (25 dolphin kick + 25 fly)
1 X 50 (25 flutter kick + 25 backstroke)
1 X 50 (25 breast kick + 25 breast)
1 X 50 (25 kick of choice + 25 free)
MAIN SET #2: 800
1 X 50 flutter kick with a board; do flip turn instead of open turn
1 X 50 pull; focus on solid pushoffs and distance attained on pushoff
1 X 100 freestyle; minimal kick on first length; max kick on final length
Freestyle relay #1. Each swimmer dives in, swims freestyle to mid pool, executes a mid-pool flip and returns to the starting end.
Freestyle relay #2. Each swimmer dives in, swims 35 yards/meters, executes a mid-pool flip and continues on to the starting end and relay exchange.
WARMDOWN: 100-200 easy