Warm Up:
200 Swim
200 Pull
200 Kick
2 x 100 Swim
4 x 50 Kick (even fast, odd moderate)
4 x 25 Count
Main Set:
PACE
3 x 100 :20
Swim as fast as you can while maintaining speed and time. Each 100 should be within a few seconds of each other. Record your time. The times averaged together is your Pace.
10 x 2 Turn 50 Work on flips and streamlines.
100 Back rotation drill
4 x 25 underwater (fly kick on back)
100 Breast glide drill
4 x 25 underwater (breast kick)
4 x 25 underwater Fly kick
100 Free your choice drill
4 x 2 turn 50 (work on gliding)
Cool Down:
300
Total: 3100
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