Warm up

Warm up

300 Freestyle

Good breakout, streamlines, and turns. Don't stop. Swim at comfortable pace but not slow.

200 Freestyle Kick

If you swim with kick board - do NOT use hands. (It is a kick - remember?)

With the kick board, the 200 is broken down into 50 tombstone (hold the board like a tombstone to create more resistance), Freestyle kick, 50 Butterfly kick, 50 Breaststroke kick, and 50 Freestyle kick.

If you swim without kick board - Hands in streamline, and kick underwater. When you need to take a breath, take one stroke with breath and go back to the kick in streamline.

75 Drill - kick - swim

Each 75 is made out of 25 drill, 25 kick, and 25 swim. They are in IM order.

~Drills for each stroke~

Butterfly drill ~ 3 right - 3 left - 3 pull

Backstroke drill ~ Double arm, single arm

Breaststroke drill ~ Add a kick

Freestyle drill ~ Rooster tail

~Kick~

Hands in streamline and kick underwater. When you need to take a breath, take one stroke with breath, and go back to the kick in streamline.

~Swim~

Good breakouts, at least 85% of your top speed, and perfect finish.

8x25 (World's Greatest)

Underwater butterfly kick down and and come back doing following:

Build ~ Start slowly, get faster and faster, and finish in full sprint.

Breakout ~ Start in full sprint and slow down toward the wall

Accelerate ~ Do not push off the wall. Gain full speed from extreme kick and stroke, then go into nice easy swim.

Sprint ~ The whole 25 is full sprint!