Warmup: 10 minute easy swim/drill on you own
Drill Set:
- 4×50 freestyle drill
- kick on your side 25R/25L
- 6 kick (6-8 kicks per stroke on each side)
- gallop drill
- DPS
- 4×50 non-free
- backstroke: same pattern as above
- Br/Fl
- kick
- 3 kicks. one pull
- br: dolphin breast; fly: R arm, L arm, both arms
- DPS
Main Set:
2 times through:
- 3×25 FAST kick w 10 sec rest // 1×25 FAST swim
- 2×25 FAST kick w 10 sec rest // 1×50 FAST swim
- 1×25 FAST kick w 10 sec rest // 1×75 FAST swim
- 100 FAST swim
50-100 easy after each fast swim
5×100 +5, +10, c, +5, +10