by Bob Ouellette, NELMSC Coaches Chair
Feel free to scale the workout as needed by adjusting the number of repeats, length of repeats, and rest intervals.
Warm Up (500): 200 swim, 200 pull, 100 dolphin kick on back with fins
Drills (400)
8x 50 as follows, with fins if you have them
1 arm butterfly
Left arm/right arm/both arms butterfly
1 arm backstroke
Double arm backstroke
Breaststroke with dolphin kick
Breaststroke with 2 underwater kicks
1 arm freestyle
3 free/4 back/3 free drill
Main set (2000)
3x: { 4x 125 on :20R as 75 fly/50 back, 75 back/50 breast, 75 breast/50 free, 75 free/50 fly
{ :30R between rounds
(after all 3 rounds of 4x 125s)
5x 100 IM on :30R, focus on perfect turns, walls, and breakouts
Cooldown (500)
300 easy freestyle
4x 50 alternating back/breast