Warm-up
- 300 – every third length non-free
- 2 x 100 kicking – alternating dolphin/freestyle
- 4 x 50 drill/swim IM order
Main Set
Build up to a 200 IM
- 25 FL RI = 10
- 50 FL RI = 10
- 50 FL/25 BK RI = 10
- 50 FL/50 BK RI = 10
- 50 FL/50 BK/25 BR RI = 10
- 50 FL/50 BK/50 BR RI = 10
- 50 FL/50 BK/50 BR/ 25 FR RI = 10
- 200 IM RI = 10
- 200 IM RI = 10
- 25 FL/50 BK/50 BR/ 50 FR RI = 10
- 50 BK/50 BR/ 50 FR RI = 10
- 25 BK/50 BR/ 50 FR RI = 10
- 50 BR/ 50 FR RI = 10
- 25BR/ 50 FR RI = 10
- 50 FR RI = 10
- 25 FR
Uptempo Work
2 ROUNDS: (First round – your favorite stroke, second round, least favorite stroke)
- 50 Fast/Easy by 25 + 20
- 50 Easy/Fast by 25 + 20
- 50 All EZ + 20
- 50 Fast + 20
Cool Down
- 4 x 100 kicking – odds dolphin, evens freestyle