BUTTERFLY KICK SET: 200
8 X 25
Odds: Fly/Breast Combo (one stroke Fly/one stroke Breast)
Evens: Dolphin kick on your back with hand at sides. Look at your feet and make a huge bubble with your kick.
MAIN SET #1: 1000
Stay together in your lane. If you are leading your lane and you’re lapping other swimmers, do extra yardage so that you finish each swim at about the same time as everyone else.
1 X 400 free
Breathe an equal number of times to the left and to the right, but its your choice how to achieve this. Choices might be: breathe every 1…every 3; breathe to the right on one length (or 50) and to the left on the next length (or 50); breathe to the right on the first half length, then breathe every 3 and finish the length by breathing to your left.
1 X 300 pull, alternate 50 free pull/50 breast or back pull
1 X 200 IM with fins. Do legal turns! Try to take at least 3 dolphins off every wall before you start to swim.
1 X 100 kick (your choice of kick and you can use a board if you want)
BACKSTROKE KICK SET: 200
Wear fins and Tempo Trainer set at the lowest possible setting you can handle.
8 X 25
Odds: Flutter kick on your back – match the beat of the Tempo Trainer!
Evens: Easy flutter kick on your back (ignore the TT)
MAIN SET #2: 1000
Repeat Main Set #1.
BREASTSTROKE KICK SET: 200
8 X 25 underwater breast kick with arms in streamline (Don’t do an underwater pullout…just push off in streamline and start kicking. When you need air, just come up and get some air then go back under the surface.)
Odds: Count your kicks and take as few as possible.
Evens: Count your kicks and take as many as possible (but finish each kick).
WARMDOWN: 300 pull, experiment with fingers splayed and relaxed.
Total Yardage: 3300