Warm-up
- 200 – every 3rd length uptempo
- 100 kick (fins ok)
- 100 distance per stroke
- 8 x 25 glide drill (take a stroke, glide for 3 count, stroke, glide, stroke, glide… try to feel the water and find that spot that lets you move through the water easily)
Main Set
3 Rounds: try to establish a stroke count per 50 and hold it
- 3 x 50 + 30 (first 50 medium, second fast, third fastest)
- 2 x 25 EZ
3 Rounds: work on driving hard into and out of the walls
- 2 x 75 + 40 (first fast-ish, second FAST)
- 2 x 25 EZ
2 Rounds: sprint kicking (fins recommended)
- 2 x 100 :RI 30 (sprint kick!)
- 2 x 25 EZ
Dessert
- 50 easy/fast
- 50 fast/easy
- 50 easy
- 50 fast