400 your choice, on your own
WARMUP/FOCUS SET: 200
8 X 25 Backstroke @ :10 RI
1&2: Focus on clean hand exit — thumb first
3&4: Focus on steady head
5&6: Focus on hip rotation
7&8: Focus on pointing toes and fast kick
IM SET #1: 500
On this set, every time you hit a backstroke length, use one of the focus points from the warmup set.
Swim twice through the following. Fastest lane did both rounds with no equipment. Other lanes did no equipment first time through, then fins the second time through.
FOCUS SET #2: 200
8 X 25 Breast @ :10 RI
Count strokes per length. Try to take as few strokes as possible on #1. Add one stroke on #2. Add another stroke on #3. Add another on #4. Then repeat.
IM SET #2: 500
Repeat IM SET #1. Fastest lane used no equipment. All others did one round no equipment and one round with fins. Every time you hit a breaststroke length, try to swim it at the low end of your stroke-count range from the above focus set.
FREESTYLE SET: 500/350
Fastest lane had time for the entire set. Other lanes skipped the first set of 3 X 100.
3 X 50 Freestyle with fins. Count total strokes on first 50 and get your time. Hold stroke count the same on all 3 50s, but descend time 1-3.
200 EZ dolphin kick with fins
3 X 50 Freestyle pull with pull buoy. Count total strokes. Hold stroke count the same on all 3 50s, but descend time 1-3.
WARMDOWN: 100 EZ
Total Yardage: 2400/2250