WARMUP: 400
DRILL SET: 200
8 X 25 with fins
Odds: Touch-and-Go Freestyle
Evens: Freestyle, extend front to back on each stroke
MAIN SET: 1600 + 200
4 X 25 with fins — dolphin kick on your back with hands at side…look at your feet and make as big a splash as you can with your kick
4 X 125 freestyle, except 3rd 25 is IM order
4 X 25 with fins — flutter kick on your back, rotating every 3 kicks
4 X 100 freestyle, except 3rd 25 is IM order
4 X 25 with fins — pulse breaststroke, breathing every 4…every 3…every 2…every stroke by 25s
4 X 75 freestyle, except 2nd 25 is IM order
4 X 25 with fins — freestyle with 2 breaths per 25
200 EZ recovery
SPEED SET: 250
10 X 25 your choice, and your choice or fins or no fins. Use a revolving sendoff of either :35…:30…:25 or :30…:25…:20.
WARMDOWN: 200
MAIN SET FOR BEGINNER LANE: 1200
4 X 75 with fins — freestyle, except middle 25 is dolphin kick
4 X 75 pull — freestyle, except middle 25 is flutter kick on your back (with the pull buoy)
4 X 75 no equipment — freestyle, except middle 25 is breaststroke kick on your back
4 X 75 with fins — dolphin kick on your back, except middle 25 is freestyle, extending front to back on each stroke
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