Sample Workout

300 Swim (R:10” @ 100, Breathing Drill* 20” @ 200) R:60”

6 (100) Broken:
25 Kick - Freestyle W/Board On 30”
50 Swim (25 Freestyle, 25 Stroke Specific Drill) On 55”
25 Kick - Dolphin or Breaststroke On 30”

200 Swim (Relaxed, Clean & Quiet Strokes, Breathing Drill) R:2’

100 Freestyle (Emphasis on Turns) R:20”
200 Kick (150 Freestyle, 50 Choice of Kick) R:20
2(100) Freestyle (Emphasis on Push-Off) R:20
200 Kick (100 Freestyle, 100 Choice of Kick) R:20
3(100) Freestyle
(Emphasis on Breakouts Off Turns) R:10”8(50) (25 Freestyle, 25 Kick - On Back - Dolphin or Backstroke Kick)
R:10”3(100) Freestyle
(4th 25 Fast Kick (Clean and Quiet Strokes) R:20”
12(25) Kick: #1, 3, 6, 8 (Freestyle (10 Fast, 15 Controlled Intensity)
#2, 4, 5, 7 (Stroke - Build Intensity)

400 W/Fins: Alt (50 Freestyle, 25 Breast-Free, 25 Backstroke) R:60”

4(375) W/Fins:
25 Stroke On 30”
50 Backstroke On 50”
25 Stroke On 30”
75 Freestyle On 1:15
200 Freestyle or Backstroke

300-400 Freestyle or Backstroke