WARMUP: 400
WARMUP SET: 200
8 X 25 with fins
Odds: Backstroke – start fast then ease off on each 25
Evens: Freestyle — start easy, build to fast on each 25
MAIN SET: 1300/1600/1900
The 100s are on approximately :20 rest intervals. The 50s are on approx. :15 rest interval. Drill 100s can be a mix of any drill and/or kick, and you can use any equipment you want on the drill 100s. The swim 100s should be with no equipment. The goal is to descend your times on the swim 100s. Your goal on the 50s is to swim the even-numbered 50s at 200 pace (85 to 90% effort).
On the 50s, lanes 5 & 6 do 6 X 50…lanes 2 & 3 do 4 X 50…lane 1 does 4 X 25.
4 X 100 (1st 3 X 100 are drill; 4th is swim)
? X 50 (odds are choice; evens are best stroke)
3 X 100 (2 drill/1 swim)
? X 50 (odds choice; evens best stroke)
2 X 100 (1 drill/1 swim)
? X 50 (odds choice; evens best stroke)
1 X 100 swim
Drill Ideas:
FREE:
3L/3R focus on steady lead hand
4-4-4 Freestyle
Breathe with one goggle in
Flutter kick
Single Switch
Triple Switch
Fingertip Drag
Pull with paddles – focus on high elbow catch
Bump up your breathing pattern
Hide your head
Free with dolphin kick (wear fins)
BREAST:
Kick
Pulse breaststroke
Two kicks/one pull
Breathe every other stroke
BACK:
Single-arm back
2L/2R
Focus on maintaining 6-beat kick
FLY:
2L/2R
Karla
3 Fly → Free
Fly/Breast Combo
Dolphin Kick
WARMDOWN: 300
Those going to the meet should do at least 3 starts from the blocks.
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