WARMUP: 400
400 your choice, on your own.
KICK/SCULL/SWIM SET #1: 500
Swim twice through the following. Don’t worry too much about sendoffs. The point is to integrate what you’re learning on the kick and scull into your swimming. Wear a pull buoy for the 75s but not for the 50s.
1 X 75, swum as 25 head-lead flutter on your back/25 freestyle scull/25 freestyle pull
1 X 50 Free, focus on either narrow, fast kick…or…not collapsing the wrist on the pull
1 X 75, swum as 25 head-lead breast kick on your back/25 breaststroke scull/25 whole-stroke breast
1 X 50 Breast, focus on either narrow kick…or…not collapsing wrists on the outsweep
FIN SET #1: 500
With fins. On the fast freestyle lengths, focus on not collapsing the wrist as you pull.
1 X 200, alternating 25 dolphin kick on your back and 25 FAST freestyle
1 X 150, alternating as above
1 X 100, alternating as above
1 X 50, alternating as above
KICK/SCULL/SWIM SET #2: 500
Repeat KICK/SCULL/SWIM SET #1
FIN SET #2: 500
Use fins for the entire set.
1 X 200: odd lengths are 25 Head-Lead Body Dolphin; even lengths are IM order (FAST)
1 X 150: alternate as above, but skip the Fly
1 X 100: as above, but skip Fly and Back
1 X 50: as above, but skip Fly, Back, and Breast
WARMDOWN: 100
At least 100 EZ
Total Yardage: 2500
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