2300 balance drills + volume
Dynamic Stretching pre-swim - 15 minutes
500 WARM UP
200 freestyle - rest 30 sec
100 kick - rest 30 sec
100 kick - rest 30 sec
100 freestyle - rest 30 sec
1500 MAIN SET
300 head lead balance drill
6 x 50 - Head Lead Balance Drill to help with balance of body and keeping head straight, cutting down on crossover of hands in water.
50 head lead balance drill - 30 sec rest x 5 reps
1 min rest after last rep
200 descending timed
Swim distance in given time. If complete before time is up, rest until next time starts. If not complete before time is up, start next rep immediately with no rest. Don't be concerned with missing times, just give it 100% effort to meet time.
50 in 1:30
50 in 1:20
50 in 1:10
50 in 1:00
1 min rest
300 freestyle - easy
1 min rest
200 descending timed
50 in 1:45
50 in 1:35
50 in 1:25
50 in 1:15
1 min rest
300 freestyle - easy
1 min rest
200 descending timed
50 in 1:30
50 in 1:20
50 in 1:10
50 in 1:00
1 min rest
300 COOL DOWN
300 freestyle