LANE 1: Do the warmup and warmup set, then flip to next page and do the MAIN SET FOR LANE 1.
WARMUP: 400 your choice, on your own
WARMUP SET: 200
8 X 25 with fins @ approx. :10 RI
Odds: Hand-lead dolphin kick on your back
Evens: 4 underwater dolphin kicks on your back…then backstroke
MAIN SET: 2000
Start with EZ/moderate pace on the 400s, and increase your intensity throughout the set, so that the 200s are tempo pace and the 100s are 85-90+% effort. On the CHOICE, you can do IM, all freestyle, or any combination of strokes.
400 Free – no equipment
400 with fins, alternate 25 dolphin kick on your back and 25 choice
300 Free – no equipment
300 with pull buoy, breathing every 2 (or 3)…every 5, continuously throughout the 300.
200 Free – no equipment
200 with fins, choice
100 FAST FREE – no equipment
100 FAST FREE with fins
MAIN SET FOR LANE 1
With NO fins:
8 X 25 Free @ :45 sendoff
Rest 60 seconds.
6 X 25 Free @ :40 sendoff
Rest 60 seconds
6 X 25 Free @ :40 sendoff
With fins:
200, alternating 25 dolphin kick on your back/25 dolphin kick on your stomach
Repeat the freestyle Main Set, but this time with fins.
WARMDOWN: At least 100 EZ, all lanes
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