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
Comments