WARMUP: 400
TECHNIQUE SET: 200
8 X 25
Odds: Balanced pushoff on stomach…float to surface in streamline, then freestyle to other end.
Evens: Balanced pushoff on your back…float to surface in streamline, then backstroke to other end.
MAIN SET: 1650
Throughout the set, focus on streamlined pushoffs, and pick one focus point per stroke. Suggestions would be:
BACKSTROKE: steady head, rotation, don’t over reach, bent-arm pull
BREASTSTROKE: steady head & neck, eyes down, fast hands, get into streamline on each stroke
FREESTYLE: steady head, hide your head, extend front to back, high elbows,
FLY: 2 kicks per stroke, palms back on the recovery, elbows locked on recovery
3 X 50 back kick on sendoff that gives you :10 rest
2 X 100 on sendoff that gives :20 rest. Swim the 100s as 25 R-arm back + 25 L-arm back + 25 2L/2R back + 25 back
4 X 50 backstroke on sendoff that gives :15 rest
One minute extra rest
3 X 50 breast kick on sendoff that gives you :10 rest
2 X 100 on sendoff that gives :20 rest. Swim the 100s as 25 X strokes + 25 X + 1 strokes + 25 X + 2 strokes + 25 X + 3 strokes
4 X 50 breast on sendoff that gives :15 rest
One minute extra rest
3 X 50 dolphin kick on sendoff that gives you :10 rest
2 X 100 fly or free on sendoff that gives you :20 rest
4 X 50 fly or free on sendoff that gives you :15 rest
WARMDOWN: 400
8 X 25 with fins, breathe twice per length/5 bobs recovery after each 25
200 EZ with fins
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