4 to 5 pushoffs…hold streamline until you rise to the surface. Try to have head, shoulders, and hips reach the surface at the same time.
MAIN SET: 2000/1800/1600/
Lanes 4 & 5 do the entire set as written.
Lane 3 does 4 X 50 every time instead of 5 X 50.
Lane 2: 400s instead of 500s, and 4 X 50 instead of 5 X 50.
Lane 1 see next page.
1 X 500 pull with paddles, focus on keeping eyes down and breathing to the REAR. Breathe every 2…every 3.
5 X 50 flutter kick with fins and board on a sendoff that gives approx. 10 seconds rest.
5 X 50 BK/BR on a sendoff that gives approx. 15 seconds rest. Touch on your back at the turn. Count strokes on BR and keep your count the same throughout the set.
1 X 500 pull, keep eyes down and breathe to the REAR. Breathe every 2…every 3.
5 X 50 dolphin kick on your back on sendoff that gives approx. :10 RI.
5 X 50 BR/FR on sendoff that gives approx. :15 RI. Two-handed touch at the turn, and don’t breathe till 2nd stroke on freestyle.
LANE 1 MAIN SET: 1400
5 X 50 freestyle with fins, focus on streamline pushoffs and extending front to back on each stroke.
5 X 50 freestyle without fins, but with same focus as above
4 X 50 flutter kick with fins and board
5 X 50 backstroke with fins, focus on streamline pushoff on your back and not over-reaching.
5 X 50 without fins – Backstroke going down…freestyle coming back
4 X 50 breaststroke kick on your back