WARMUP: 400
400 your choice, on your own
WARMUP/AB SET: 200
4 X 50 @ :15 RI. First 25 of each 50 is Head-Lead Dolphin Kick on Your Back; second 25 is freestyle with small fast dolphin kicks off the wall. Faster lanes did this with no equipment. Beginners used fins.
MAIN SET #1: 800 + 100
16 X 50 @ approx. :10 to :15 RI. Focus is on legal turns and fast transition turns. On back-to-breast turn, grab the wall with palm DOWN. Faster lanes did this with no equipment. Beginners used fins. Swim these as:
FL/FL
FL/BK
BK/BR
BR/FR
FL/BK
BK/BK
BK/BR
BR/FR
FL/BK
BK/BR
BR/BR
BR/FR
FL/BK
BK/BR
BR/FR
FR/FR
100 EZ Recovery
MAIN SET #2: 800
With fins.
2 X 400 “IM,” swum as follows:
4 X (25 FL + 25 BK + 25 BR) + 100 FAST FR at 80-85% effort
First 400: Fly and Back are 2L/2R drill.
Second 400: Fly is Hand-Lead Body Dolphin on Stomach. Breast is Hand-Lead Body Dolphin on Back. Back = Back. Free = Free.
WARMDOWN: 200
No equipment
8 X 25 with 6 bobs as recovery between each 25. These are EZ EZ EZ freestyle with perfect strokes and taking only 2 breaths per length.
Total Yardage: 2500
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