WARMUP: 500
5 X 100 (25 drill + 25 Free + 25 drill + 25 Free) @ :15RI after each 25, 50, or 100 depending on your fitness level.
1st 100: Drill = 3-Count Backstroke (Start in Extended Balance – Nose Up. Kick flutter kick for 3 counts, then switch to Extended Balance – Nose Up on the other side and kick for 3 counts. Repeat.)
NOTE: This drill is illustrated and explained the DVD Go Swim Freestyle and Backstroke Drills.
2nd 100: Drill = 2-Count Backstroke
3rd 100: Drill = 1-Count Backstroke
4th 100: Drill = Backstroke
5th 100: Drill = Long-Axis Combo (alternate 4 strokes Back and 3 strokes Free)
CALIBRATION SET: 100
4 X 25 Free @ :10 RI Count strokes on each 25 and take the average as your “N.”
MAIN SET #1: 400
4 X 100 @ :20 RI
1st 100: 75/25 (75 LA Combo 4 Back/3 Free + 25 Free @ N)
2nd 100: 50/50 (50 LA Combo 4 Back/3 Free + 50 Free @ N)
3rd 100: 25/75 (25 LA Combo 4 Back/3 Free + 75 Free @ N)
4th 100: 100 Free @ N
MAIN SET #2: 1000
1 X 1000 Free, swum as follows and with :10 RI after each repeat…
1 X 400
1 X 100 @N
1 X 50 @N-1
1 X 100 @N
1 X 50 @N-1
4 X 25 @ N-2
1 X 300
1 X 100 @N
2 X 50 @ N-1
4 X 25 @N-2
1 X 200
2 X 50 @N-1
4 X 25 @N-2
1 X 100
1 X 50 @N-1
2 X 25 @N-2
NOTE: For a challenge, repeat the previous 1000-yard set but swim each 100 @ N- 1, each 50 @ N-2, and each 25 @ N-3.
MAIN SET #3: 400 to 500
Swim Free for 12 minutes as follows. Set your own rest interval.
#1 50 @N
#2 50 – faster than #1
#3 50 – faster than #2
#4 50 – faster than #3
#5 50 – faster than #4 (and so on)
If you fail to go faster on one, try again. If you fail to go faster twice in a row, do an EZ 100 and start again at #1. Stop after 12 minutes.
MAIN SET #4: 500
1 X 500, swum as follows …
Swim continuously, using 6-Count Backstroke as your active recovery.
1 X 200 (150 Free + 50 6-Count Backstroke)
1 X 150 (100 Free + 50 6-Count Backstroke)
1 X 100 (50 Free + 50 6-Count Backstroke)
1 X 50 (25 Free + 25 6-Count Backstroke)
WARMDOWN: 500
1 X 500, swum as follows and @ :15 after each repeat…
1 X 100 Free
2 X 75 Free/Back/Free
3 X 50 Free/Back
4 X 25 Odd/Free – Even/Back
TOTAL YARDAGE: Approximately 3600 (4600 if you repeat MAIN SET #2).
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