WARMUP SET: 200
8 X 25 freestyle on approx. 10 seconds RI
Odds: Breathe 4 times per length
Evens: Breathe 3 times per length
MAIN SET: 1000
8 X (25 scull + 100 IM)
Use the sculling as active recovery.
Sculling is with a pull buoy:
#1 scull = front scull
#2 scull = middle scull
#3 scull = back scull
#4 scull = feet-first scull on your back, with your body in a “V”
KICK SET: 250
10 X 25 dolphin kick on your back, on approx. 10 seconds RI
Odds: Hand lead, with head up and looking at your feet
Evens: Head lead, with head up and look at your feet. Make as big a bulge with your feet as possible.
IM SET: 800
Lanes 4 & 5 do the entire set, and you can wear fins on one (or none) of the swims.
Lane 2 & 3 do the entire set, but you can wear fins on half the swims.
Lane 1 wear fins, and do 4 X 100 instead of 4 X 200.
4 X 200 FR IM (substitute freestyle for butterfly)
WARMDOWN: 200 EZ