Warm Up: 600m to 6:10
- 200 Pull FS/BK mix
- 4 x (25 Kick IM, 25 Swim FS)
- 2 x (25 Drill FS, 25 FS)
- 2 x (25 Drill BK, 25 BK)
Kick: Mix FS and BK
- 2 – 4 x (25 Kick, 25 Swim, 25 Swim, 25 Kick)
Take 10 sec rest per 50
Alternate FS/BK per 100 - BR Kick Technique/Demo
- 2-4 x 25 Kick BR
Set 1: BR Technique
- BR Wall Push-off/breakout
– Super Streamline – DEEP
– arm-pull/body wave kick
– whip-kick towards surface
– first pull – head must break by the time
arms get to widest point
– execute 4+ push-offs - BR pull / Kick timing – Demo
– Pull while streamline
– set up for Kick at end of pull
– big drive forward with kick - 2-4 x 25 BR count strokes
- 2-3 x 50 BR to include the wall turn at 25
Set 2: EN-1 Base Aerobic
- 25 Drill FS, 25 FS on 15 sec
- 100 FS on 15 sec
- 25 Drill BK, 25 BK on 15 sec
- 100 BK on 15 sec
Swim Down: 100 + Easy