MAIN SET: 2000
6 X 50 (25 freestyle + 25 backstroke); minimum of two underwater dolphin kicks off each wall
6 X 50 flutter kick on your back with arms in streamline; no fins!
6 X 50 kick on your back with fins (25 dolphin + 25 flutter) on the fastest sendoff/turnaround you can manage. These should be VERY fast 50s!
100 easy pull recovery
Repeat all of the above.
OLYMPIC MOMENT: AQUATIC TRIATHLON
Time yourself for the entire event.
Swim: Put on a T-shirt. Dive in and swim a 50. Hop out, remove T-shirt, and put on your bike "helmet" (we used water-polo caps as our helmets). Get back in the water to begin your bike segment.
Bike: Wearing "helmet," and while holding arms in the "aero-bar" position, kick a 50. Use any type of kick you want. Hop out, remove helmet, and put on an aqua-jogger belt. Get back in the water to begin your run segment.
Run: Aqua-jog for a 50.