Warm-Up (500 yards) – Rest as long as you feel you need
- 1 x 200 – easy pace
- 2 x 100 – easy plus pace
- 4 x 50 – moderate pace
Drills: Body Balance – Two Rounds (200 yds)
- Vertical Kick for about 30s
- 5 x Superman float w/ heels on the surface of the water to tight tuck
- 1 x 50 yards of Superman kick
- 1 x 50 kick with a board, face in water, breathe to both side
Challenge; Keep one goggle in the water when breathing
Set #1 (900 yds) – Rest as long as you feel you need
- 6 x 50
- 3 x 100
- 1 x 300
Drills: Catch – Two Rounds (300 yds)
- 1 x 50 Heads Up Doggie Paddle
- 1 x 50 Tarzan
- 1 x 50 Freestyle with high catch, Try not to let arms sink
Set #2: (800 yds) – Rest as long as you feel you need
- 2 x 200
- 1 x 400
Bonus/Optional Set: KPS (300 yds)
- 1 x 100 – One arm lead kick, alternate arms each 25
- 1 x 100 – Pull w/ high catch
- 1 x 50 – 6-beat kick
- 1 x 50 2-beat kick
Cool Down (200 yds)
- 4 x 50 choice
Total Yards: 2900 -3200
Author: Susan Scanlan
Team/Website: Sage YMCA