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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