WARMUP: 400
TRIATHLON SET: 100
4 X 25 Freestyle, swim 3 abreast in your lane
DRILL SET: 150
With fins.
2 X 75 on approx. 20 seconds rest interval
Each 75 is 50 3L/3R Freestyle + 25 Freestyle. On the 3L/3R, focus on keeping your lead arm steady and pointed FORWARD. Hold this focus when you switch to regular Freestyle.
FLY SET: 200
Decide within your lane whether to wear fins or not.
8 X 25 as follows:
#1: Fly/Breast Combo
#2: 2L/2R ‡ whole-stroke Fly
#3: Karla (1L/1R/2 Breast no breath)
#4: 2L/2R ‡ whole-stroke Fly
#5: 3 strokes Fly ‡ Free
#6: 2L/2R ‡ whole-stroke Fly
#7: Start with FAST dolphin on your back ‡ EZ Backstroke at midpool
#8: Repeat last 25
FREESTYLE SET: 200/400
Lane 1 does 4 X 50 Freestyle; other lanes do 4 X 100 Freestyle
#1: Use a sendoff that gives approx. 30 seconds rest
#2: Take :10 off your sendoff
#3/4: Take another :10 off your sendoff
BACKSTROKE SET: 200
8 X 25
Start each 25 with Backstroke. At midpool, flip over on your stomach and do a forward somersault, then continue with Freestyle to the end of the 25. Focus on flipping STRAIGHT over and having no hesitation or glide after you turn from your back to your stomach for the flip.
FREESTYLE SET: 200/400
Repeat the Freestyle set.
BREASTSTROKE SET: 200
8 X 25 body-dolphin breast (no fins). Focus on sending your hands and energy FORWARD rather than down.
FREESTYLE SET: 200/400
Repeat the Freestyle set.
WARMDOWN: 200 EZ
Total Yardage: 2650/2050
Comments