WARMUP: 400
400 your choice, on your own
KICK SET: 300
Swim three rounds of the following. Rounds 1 and 2 are freestyle. Round 3 is the same concept, but your choice of stroke.
2 X 25 kick — start with half a length hand-lead flutter kick UNDER WATER. At halfway point, switch to your back and continue kicking to the end of the length.
2 X 25 freestyle swim, focusing on the kick and how it works to send you FORWARD
PULL SET: 200
200 EZ freestyle pull, bump up breathing pattern by 1 stroke.
MAIN SET: 900/1200
Fastest lane did 4 rounds of the following. Slower lanes did 3 rounds.
6 X 50 on :25 rest interval (seems like a lot, but TAKE IT!)
#1 & #2: Count strokes. Hold count the same on both 50s, and hold time the same.
#3 & #4: Count strokes. Hold count the same and hold time the same, but faster than 1 & 2. (Count can be SLIGHTLY higher than in 1 & 2).
#5 & #6: Count strokes. Hold count the same and hold time the same, but faster than 3 & 4. (Count can be SLIGHTLY higher than 3 & 4).
Rounds #1 and #3 are freestyle; #2 and #4 are choice.
WARMDOWN: 300-400
Wear fins for this.
Alternate 50 dolphin kick (front or back) and 50 back or free.
Total Yardage: approx. 2400
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