WARMUP: 1000
With fins:
200 Head-Lead Drill “IM”
200 Single-Arm Drill “IM”
200 2L/2R Drill “IM”
With pull buoy:
300 IM — 25 kick/25 scull/25 swim in each stroke
With no equipment:
100 EZ breaststroke kick
KICK SET: 750 kick + 500 recovery
The 50s are done with a kickboard. The EZ recovery swims are done with a pull buoy.
5 X 50 breast kick on 1:00 (approx. :15 RI) (Went 53…46…47…46…45)
200 EZ recovery back and free with pull buoy
4 X 50 breast kick on 1:00 (Went 46…48…45)
150 EZ recovery with pull buoy
3 X 50 breast kick on 1:00 (Went 45…48…46)
100 EZ recovery with pull buoy
2 X 50 breast kick on 1:00 (Went 45…44)
50 EZ recovery with pull buoy
1 X 50 breast kick on 1:00 (Went 44)
WARMDOWN: 250 EZ, then 4 starts from the blocks
Total Yardage: 2500
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