WARMUP: 400
TRIATHLON SET: 100
4 X 25 freestyle in flying-geese pattern
KICK SET: 250 + 50
With fins!
10 X 25 on sendoff that gives 15 seconds rest
Odds: At least 5 FAST & QUICK dolphin kicks into a flutter-kick breakout, then shut down
Evens: FAST freestyle, but drive it from the kick rather than the arms
50 EZ recovery
Lanes 2 through 5: Decide within your lane whether you want to do Main Set #1 or Main Set #2.
Lane 1: Do Main Set #3 on reverse side.
MAIN SET #1: 1600
Freestyle/Backstroke Inside-Out Roll
8 X 200 on sendoff that gives you approximately 40 seconds rest.
The first 4 X 200 are mostly freestyle, with a backstroke 50 that “travels” through the set.
The second 4 X 200 are mostly backstroke, with a freestyle 50 that travels through the set.
MAIN SET #2: 1600
Inside-Out Rolls
16 X 100 on a sendoff that gives you approximately 30 seconds rest.
#1 through 4 are mostly freestyle, with a 25 of backstroke that “travels” through the set.
#5 through 8 are mostly backstroke, with a 25 of freestyle that travels through the set.
#9 through #12 are with fins. They are mostly freestyle, with a 25 of flutter kick on your back that travels through the set.
#13 through 16 are with fins. They are mostly flutter kick on your back, with a 25 of freestyle that travels through the set.
MAIN SET #3: 900
Freestyle/Backstroke Inside-Out Rolls
6 X 75 on a sendoff that gives you approximately 25 seconds rest.
#1 through 3 are mostly freestyle, with a 25 of backstroke that “travels” through the set.
#4 through 6 are mostly backstroke, with a 25 of freestyle that travels through the set.
6 X 75 with FINS on a sendoff that gives you approximately 25 seconds rest.
#1 through 3 are mostly freestyle, with a 25 of flutter kick on your back that travels.
#4 through 6 are mostly flutter kick on your back, with a 25 of free that travels.
BREATH-CONTROL SET: 200
With fins.
8 X 25 on a sendoff that give approximately 15 seconds rest
Odds: Start with at least 4 dolphins on your back under, then keep doing dolphin to the end of the length
Evens: Freestyle at any speed you want, but try to take just one or two breaths.
WARMDOWN: 200
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