WARMUP: 700
With fins:
100 dolphin
100 free
100 flutter
100 free
100 dolphi
100 free
200 breast kick, various positions
FLY SET: 500 + 50
Twice through, with fins:
10 X 25 on :30 sendoff
#1: Fly/Breast Combo
#2: 2L/2R Fly –> whole-stroke Fly
#3: Karla drill
#4: 2L/2R FLy –> w.s. Fly
#5: 3 strokes Fly –> Free
#6: 2L/2R Fly –> w.s. Fly
#7: Dolphin kick on your back, hands in streamline
#8: Dolphin kick on your back, hands at sides and eyes looking at feet. Make HUGE boil with each kick.
#9 & #10: Repeat #7 and #8
50 EZ recovery
BACKSTROKE SET: 500 + 50
No extra rest on this set. You have to be quick at changing your TT setting. The numbers in the brackets are my TT settings and times; yours may be different.
1 X 100 Back on 2:00 sendoff, with Tempo Trainer at comfortable pace [1:20; time was 1:35]
1 X 100 Back on 2:00, take .1 off TT [1.10; 1:31]
1 X 100 Back on 2:00, take off another .1 [1.00; 1:29]
2 X 50 Back on 1:00, take off another .1 [.90; :42, and I’m starting to fall apart at this cadence]
4 X 25 Back on :30 sendoff, take off another .1 [.80, and I’m barely keeping up with the BEEPS]
50 EZ recovery
BREASTSTROKE SET: 450 + 100
6 X 75 on 1:30 sendoff
Each 75 is swum as 25 Breast with an extra kick + 25 Body-Dolphin Breast + 25 Breast
#1 and #2: TT set at 1:80
#3 and #4: TT set at 1:70
#5 and #6: TT set at 1:60
100 EZ recovery
FREESTYLE SET: 500
There are no extra rest breaks in this set. Keep on a 30-second-per-25 base. You’ll have to be really quick at changing your Tempo Trainer setting (or…you could just swim REALLY fast:)). The numbers in brackets were my TT settings; yours may be higher or lower.
50 Free at comfortable cadence [1:20]
50 Free, take off .1 [1:10]
50 Free, take off another .1 [1:00]
50 Free, take off another .1 [.90]
4 X 25 Free, take off another .1 [.80]
50 Free, add .1 [.90]
50 Free, add .1 [.100]
50 Free, add .1 [1.10]
50 Free, add .1 [1.20]
WARMDOWN: 150 EZ plus 2 starts from the blocks
Total Yardage: 3000
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