Warm-up
1000 Reverse SKIPS
3x (50's on 1:00; Freestyle Drill Progression)
...50 12 kicks each side, Shark-fin recovery, pause, return, stroke
...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke
...50 12 kicks each side, shark-fin, finish stroke
...50 swim, mindful of rotation & recovery
2x200 Back 3:00 (Min. 5 kicks off each wall)
2x100 Fly K on Back 2:00
2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts)
4x50 Back K 1:00
2x200 Back 3:00 (Min. 5 kicks off each wall)
100 Warm-down
Total:
2700 yards
Warm-up
300 Swim
300 IM, Kick/Drill/Swim by 25
6x50 Drill, Choice :55
100 Kick
24x25 :30, 100 Race pace (if you miss your goal time twice in a row, sit out 2)
200 4:00, Easy
12x50 :55, 200 Race pace (if you miss your goal time twice in a row, sit out 1)
200 4:00 Easy
12x25 Kick :40; Three times through: 3 Fast, 1 Easy
100 Warm-down
Total:
3000 yards
60 minutes
