WARMUP: 400
400 your choice, on your own
WARMUP SET: 200
8 X 25 drill
Take turns in your lane choosing the drill and you MUST suggest a focus point to go with it. E.g., 2L/2R backstroke…focus on rotation. Or…breast with an extra kick focus on finishing each kick.
FREE/BACK INSIDE-OUT ROLL: 800 + 200
8 X 100 on :25 to :30 RI
#1: 1st 25 is BK, all else is FR
#2: 2nd 25 is BK, all else is FR
#3: 3rd 25 is BK, all else is FR
#4: 4th 25 is BK, all else is FR
#5: 1st 25 is FR, all else is BK
#6: 2nd 25 is FR…
#7: 3rd 25 is FR…
#8: 4th 25 is FR…
200 freestyle pull with pull buoy, no paddles. Bump up your breathing pattern by 1 stroke.
FIN SET: 800
8 X 25 on approx. :10 RI
Start with at least 6 FAST dolphin kicks on your back, into flutter kick for the breakout, then EZ backstroke to the wall.
4 X 25 on approx. :10 RI
Start with at least 6 FAST dolphin kicks on your side, into flutter kick for the breakout, then EZ freestyle to the wall.
4 X 50 free on approx. :20 RI
Start each length with 4 FAST dolphin kicks on your side, into flutter kick for the breakout
4 X 75 free on approx. :20 RI
Start first length with 4 FAST dolphins on your side. Start 2nd length with 3 FAST dolphins on your side. Start 3rd length with 2 FAST dolphins on your side.
WARMDOWN: 400
200 freestyle pull, bump up breathing by 1
200 choice EZ
Total Yardage: 3000
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