Up and Outs

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  200
4 X 50 choice
Before each 50, do two STRONG streamline jumps.  Jump as high as you can! Come back to the wall and start each 50 with a solid, streamline pushoff.

MAIN SET:  1350
5 X 50 on 1:30
Start each 50 from the side or the blocks
Focus:  splash-free dive…send your energy forward on the breakout…swim FAST to the flags, then shut down and swim easy for remainder of the 50.
1 X 200 easy not sloppy
5 X 50 on 1:45
Start each 50 from the side (not the blocks) and from a “flat-back” position with arms in streamline.
Focus:  splash-free dive…swim relaxed to the flags, then swim race-pace FAST into and out of turn.
1 X 200 easy not sloppy
5 X 50 on 2:00
#1: Fast to flags; from a dive
#2: Fast through the turn; from a dive
#3: Fast to half-way back; from a dive
#4: moderate pace from a push
#5: Fast for entire 50; from a dive
1 X 200 easy

PULL SET/WARMDOWN: 400+
4 “pulls” on 2:00