Those who need lots of coaching help on open turns will do 4 or 5 of the 50s in each set of 50s.
MAIN SET: 2100
8 X 50
On each 50, do your choice of butterfly drill to the far flags, then switch to whole-stroke fly to take you into the turn. Swim backstroke on the second 25. Focus: Stay small and compact on the turn, with head low to the water. Fall back instead of spinning to the side.
2 X 200 freestyle, with your choice of equipment (or no equipment).
Goal: Negative-split each 200, AND descend your time on the second 200.
50 easy recovery
8 X 50
Swim each 50 as 25 using any form of breaststroke (kick, drill, or swim) + 25 freestyle
Focus: Small, compact turn with head ow to the water. Get your turning hand off the wall QUICKLY for an intense, fast turn.
2 X 200 choice
Goal: Negative-split each 200, AND descend your time on the second 200. If your choice is IM, descend the second 200.
50 easy recovery
8 X 50
Repeat either the Fly/Back set or the Breast/Free set.
WARMDOWN: 300
10 X 25 freestyle, with your choice of equipment, on approximately 10 seconds rest
On these 25s, you must breate either every 3, every 5, every 7, or every 9 (or some combination of those) on each length. Mix it up!
50 easy
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