Warm Up:
2x through the following:
300 Choice
200 Pull
100 Kick
Main Set:
8 x 50 Odd – IM Order R:20
Even – FR
6 x 25 Streamline Drill R:20
(This is a drill to find your most efficient push off and streamline off a wall. Do not kick during your streamline in this drill – we want to just measure the push off and streamline elements. Once you surface, swim FR the rest of the way. Throughout the 6, alter various aspects of your positioning to see how it impacts how far you go underwater, whether it be head position, streamline tightness, core engagement, distance between your foot upon push-off, etc. The efficiency will be measure by how far you make it underway each 25 before starting your stroke.)
12 x 25 12 kick A to F Drill R:20
(A continuation of the streamline drill – we will now add 12 kicks underwater (preferably dolphin kick) and based on a number of tweaks throughout the 12, we will look to see which feels the strongest and most powerful of those tweaks. For the first 25, we are looking for HIGH AMPLITUDE, and LOW FREQUENCY in your kick (in other words, big and slow kicks). As you move through the 12 iterations, start to decrease your amplitude (size of the kick) and increase the frequency (speed of the kick). We want to determine which is optimal for you, since we all will have slightly different optimizations.
8 x 50 Double-turn 3 IN, 6 UNDER, 3 OUT @ P + 50
(This is a drill to work on breath control into and out of turns. For this, you start in the middle of the pool, so each 50 consists of 2 flip turns. There should be no breath during the 3 strokes leading IN to the wall for your turn, 6 dolphin kicks UNDER water, and then the first 3 strokes upon coming OUT of the turn should also be no breath.)
Cool Down:
1 x 25 FR Breathe every 1
1 x 50 FR B/E 3
1 x 75 FR B/E 5
1 x 100 FR B/E 7
1 x 75 FR B/E 5
1 x 50 FR B/E 3
1 x 25 FR B/E 1
1 x 100 Choice
TOTAL YARDAGE: 3000
