A mile of 25s will give you many oppotunities to work your pushoffs and breakouts.
WRITTEN FOR SCY POOL
WARMUP: 400 on your own
WARMUP SET: ???
Spend 5 minutes practicing streamline vertical jumps. Here’s a video you can show your swimmers ahead of time:
MAIN SET: 1800
Swim 6 rounds of the following. Take an extra 20-50 seconds break between rounds. Butterfly lengths should be 1L/1R/1 whole-stroke butterfly or 1L/1R/2 whole-strokes butterfly.
4 X 25 Freestyle on :25 sendoff/turnaround
4 X 25 Butterfly or Backstroke on :30
4 X 25 Breaststroke on :35
Focus Points for each Round
Round #1: Plant your feet and get into tight streamline for all pushoffs.
Round #2: Lead with the top of your head going into breakout (as opposed to leading with your face or eyes).
Round #3: Quick, small kick into the breakout for Free and Fly
Round #4: Be aware of your hand position going into breakout (no resistance on your palms)
Round #5: No breathing on first stroke on Free and Fly
Round #6: Championship finishes in each stroke (eyes down…fingertip touch…fully extended)