Warm Up:
400 Free
400 Pull
8 x 50 Choice Kick/Swim by 25
8 x 50 IM Order Stroke/FR by 25
400 Choice
Main Set:
8 x 25 Odd – No Breath @ P+50
Even – Easy FR
8 x 50 3 IN, 3 UNDER, 3 OUT @ P + 50
(This is a drill to work on breath control into and out of turns. There should be no breath during the 3 strokes leading IN to the wall for your turn, 3 dolphin kicks UNDER water, and then the first 3 strokes upon coming OUT of the turn should also be no breath.)
Cool Down:
400 Choice
TOTAL YARDAGE: 3000
