Warm-Up-700/18:00
200 Swim
8x25 Streamline kick Choice of stomach or Back.
4x25 I.M order
1x100 Pull
1x100 choice of stroke.
Drill 400/10:00 (Fins Optional)
2x50 Catch-up Drill
2x50 Fist Drill
2x50 Catch-Up W/ Finger Tip Drag
2x50 Freestyle Breathing every 3rd Stroke.
10-15 Seconds Rest in between 50's
Kick 300/8:00
6x50 @10-15 Seconds Rest
-Odds Flutter Kick
-Evens Dolphin Kick
Main Set 1400/32:00
3 x 100 Freestyle:
1: 75 steady / 25 Build to a Moderate Pace.
2: 50 steady / 50 Build to a Moderate Pace.
3: 25 steady / 75 Build to a Moderate Pace.
15 seconds rest between each
4 x 50 Freestyle:
Odd: Build Each 50 to a Moderate Pace.
Even: Ascend 50 From Moderate to Easy pace
10 seconds rest between each
2 x 100 Freestyle:
Focus on technique and maintaining a consistent pace.
20 seconds rest
4 x 25 Freestyle Done as a Sprint cycle
1st 25 1/2 Fast 1/2 Easy
2nd 25 1/2 Easy 1/2 Fast
3rd 25 Increase your Speed
4th 25 Fast
10 seconds rest between each
2 x 150 Freestyle:
Pull with buoy Drop Buoy Last 50 and engage legs
20 seconds rest
2 x 75 Freestyle:
1st 25 easy / 2nd 25 medium / 3rd 25 easy
15 seconds rest between each
Cool Down 200/4:00
1x100 Kick
2x50 Smooth Free
3000 Yards 72 Minutes
