WARMUP: 400
KICK SET: 600 + 200
12 X 50 choice (Lane 1 does 6 X 50.)
Every 3rd 50 is kick. Try to stay on the same sendoff for swim AND kick.
The kick does not need to match the stroke that you choose (but that would be good).
200 freestyle pull — odd lengths are fingers splayed; even lengths are fingers relaxed
BREAST/FLY SET: 400 + 200
8 X 50 with fins
Odds: Pulse breaststroke, breathe every 4… every 3… every 2… every 1 by rounds
Evens: Fly/Breast Combo
200 freestyle pull, breathe every 3
FREE/BACK MAJOR-MINOR SET: 800
Focus is on not using your hands on the flip turns. Get the arms ready to streamline as your legs are coming over on the flip.
If you don’t do flip turns, focus on getting into streamline for the pushoff and getting past the flags before you start to swim.
4 X 100 on a sendoff that gives approx. 20 seconds rest
Major = Freestyle
Minor = Backstroke
4 X 100 on a sendoff that gives approx. 20 seconds rest
Major = Backstroke
Minor = Freestyle
EXTRA SET FOR LANES 4 & 5: 125
5 X 25 freestyle
1 to 4 are on :25 sendoff
Then take an extra 20 seconds rest and do the final 25.
WARMDOWN: 200
Those going to the meet should do 2 or 3 starts from the blocks.
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