WARMUP: 400

DRILL SET: 400

With fins.

4 X 50 pulse breaststroke

#1: breathe every 4

#2: breathe every 3

#3: breathe every 2

#4: breathe every pulse

8 X 25 dolphin kick on your back

Odds: Hands in streamline

Evens: Hands at sides…look at feet and make a big dome of water with your kick

MAIN SET #1: 1600

4 X 25 free brisk pace, count strokes, take average as “N”

Then…

10 X 50 on sendoff that gives about 20 seconds rest

#1: N minus 4 on each length

#2: N-4 + N-3

#3: N-3 on each length

#4: N-3 + N-2

#5: N-2 on each length

#6: N-2 + N-1

#7: N-1 on each length

#8: N on each length

#9: N + N+1

#10: N+1 on each length

200 pull, extend breathing pattern by 1 stroke (B+1)

4 X 25 any stroke except freestyle at brisk pace, count stroke and take average as “N”

Then…

10 X 50 on sendoff that gives 20 to 25 seconds rest

#1: N minus 4 on each length

#2: N-4 + N-3

#3: N-3 on each length

#4: N-3 + N-2

#5: N-2 on each length

#6: N-2 + N-1

#7: N-1 on each length

#8: N on each length

#9: N + N+1

#10: N+1 on each length

200 pull with B+1 breathing

MAIN SET #2: 900

With fins.

Three times through the following, with no extra rest between rounds. Lane 6 do one or two rounds, depending on time.

2 X 100 IM

1 X 100 freestyle

Round #1: Use a sendoff that gives approx. 30 seconds rest

Round #2: Take :05 off your sendoff

Round #3: Take another :05 off your sendoff

WARMDOWN: 200

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