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