Warm-up
- 8 x 25 : work on streamlines off of each wall
- 2 x 100 : build slow to fast
- 4 x 50 :
- odds freestyle with dolphin kick – work on stroke extension and rotation
- evens swim down, kick back
Main Set : 10 x 100 on 3 minutes
- First 100 : SPRINT
- Second 100 : SPRINT
- Third 100 : SPRINT
- Fourth 100 : SPRINT – You can Do IT!
- Fifth 100 : KICK FAST with FINS (Mental break)
- Sixth 100: KICK FAST with FINS (Mental break)
- Seventh 100: SPRINT (take off gear)
- Eighth 100: SPRINT
- Ninth 100 : EZ (take a break!)
- Number 10: ROCKET (sprint with fins and paddles – be a rocket)
Cool Down
- 4 x 25 – recover, good streamlines