6/4X100s swim @ 1:40/2:00
25 drill/75 swim choice
4X75s kick @ 1:40, 25 fast/25 easy/25 fast
6/3x50s @ :55 descend 1-3, 4-6
6x50s @ 1:00
3strokes breast/3 strokes fly
How to Do It:
1. The key to this drill is the RATE in which you're taking your strokes. Whichever stroke you start with, listen to the rhythm of that stroke and carry it through when you change the stroke.
2. Start with three strokes of butterfly without breathing, then switch to three strokes of breaststroke, then back to three strokes of butterfly.
3. Next, start with three strokes of breaststroke, then three butterfly, then three breaststroke.
*Figure out what you have to do to match the rhythms. Going from fly to breast, you may have to shorten the strokes in breaststroke to match the rhythm. Going from breast to fly, you may have to extend a bit more on butterfly and push your chest.
1x200 @ 3:15, 80% effort
8x25s @ :25 free, hold best possible average
3x50s @ 1:00 drill free
1x200 @ 3:15, 90% effort
8X25s @ :30 IMO, 2 of each stroke
3x50s @ 1:00 drill choice
1x200 @ 3:15, 100% effort
8x25s @ :30 free, pick 4 fast add up to 100 time, 4 easy
3x50s @ 1:00 ascend free