WARMUP: 400
KICK SET: 450
Lane #1 substitute 25s for 50s in the following set.
All other lanes do the set as written.
Three rounds of :
50 dolphin kick
50 breast kick
50 flutter kick
Round #1: All kicks are on your back, with hands in “pockets.”
Round #2: All kicks are on your stomach and you can use a kickboard if you want.
Round #3: All kicks are on your side, with hands up or down (your choice)
MAIN SET: 1600
Within your lane, you can decide whether to do this set with fins or without fins. Either is OK and plenty tough. On EVERY butterfly length, it is RECOMMENDED that you do 3 strokes fly, then switch to freestyle. (We haven’t done much fly lately, so it’s good to ease into it again.) Lanes 4 & 5 use a 30-second base per 25. Lanes 2 & 3 use a sendoff that gives approximately 10 seconds rest on the 25s, 15 seconds on the 50s, 20 to 25 seconds on the 75s, and 25 to 30 seconds rest on the 100s.
25 FL
50 BK
75 BR
100 FR
75 FL
50 BK
25 BR
25 FR
50 FL
75 BK
100 BR
75 FR
50 FL
25 BK
25 BR
50 FR
75 FL
100 BK
75 BR
50 FR
25 FL
25 BK
50 BR
75 FR
100 FL
75 BK
50 BR
25 FR
WARMDOWN:
Depending on how much time you have:
100, 200, or 300 pull with pull buoy, focus on extending front to back
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