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Warm Up:
100 swim
100 pull
100 kick
100 swim
400 yards
400 cumulative yards
16 x 25’s @ :10 rest all dolphin kick with a board hands resting on top of the bottom of the board not holding it, head down in the water, long arms. Lift your head to breathe every 5 kicks or more
400 yards
800 cumulative yards
6 x 50’s @ :10 rest butterfly drill
2- Right arm only down, left arm only back
2- Doubles (2 right arm, 2 left arm, 2 full strokes)
2 – freestyle recover
200 freestyle pull
500 yards
1300 cumulative yards
Main Set:
6 x 75’s @ :20 rest
2x
1- 25 underwater dolphin kick, 25 butterfly swim, 25 recover easy free
2- 25 recover, 25 underwater dolphin kick, 25 butterfly swim
3 – 25 butterfly swim, 25 recover, 25 underwater dolphin kick
450 yards
1750 cumulative yards
8 x 50’s freestyle pull @ :10 rest
Moderate heart rate 140-150
200 easy no gear choice
600 yards
2350 cumulative yards
8 x 25’s @:15 rest
Treat the fast 25’s as a broken 100 fly, add up your times when you are done.
Odds sprint butterfly
Even easy recover choice
200 yards
2550 cumulative yards
100 easy pull
100 scull choice
200 yards
2750 cumulative yards
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