Theme: You really CAN swim 100 fly (and back and breast)!!
Warm-up
- 100 Freestyle – Stretch out!
- 6 x 25 Breaststroke (odds Drill, evens Swim)
- 6 x 25 Backstroke (odds drill, evens swim)
- 6 x 25 Fly (odds drill, evens swim)
- 100 Freestyle – Stretch out!
Main Set
- Round 1 : Fly
- 4 x 25 Kick (fly kick) FAST – 20s Rest Interval
- 100 IM + 25
- 50 FL/25 Breast/25 Free + 25
- 75 FL/ 25 Free + 25
- 100 FL +25 (YES YOU CAN!)
- Round 2 : Backstroke
- 4 x 25 Kick (backstroke kick) FAST – 20s Rest Interval
- 100 IM + 25
- 25 FL/50 Back/25 Free + 25
- 25 FL/ 75 Back + 25
- 100 Back +25 (YES YOU CAN!)
- Round 3: Breaststroke
- 4 x 25 Kick (breast kick) FAST – 20s Rest Interval
- 100 IM + 25
- 25 FL/25 Back/ 50 Breast + 25
- 25 Breast/ 25 Back/ 50 Breast + 25
- 100 Breast +25 (YES YOU CAN!)
- Round 4: IM
- 4 x 25 Kick (IM order) FAST – 20s Rest Interval
- 4 x 100 IM + 25
Dessert
- 8 x 50 fast/ez, ez/fast, all easy, all fast x 2 + 20