Wednesday, September 23rd 2009 (60 min)

Warm Up 5min – stretch

Pre-Set – easy – focus on technique (300)

• A FUN SET ... :-)

• 6 x 50 15-20 sec. rest

o 25 drill, 25 swim build;

• concentrating on holding good technique from drill;
• practice flip turn;
• end second 25 fast, focusing on good touches (ie. well-
timed, hard all the way into wall, no breathing from the flags
in, etc.).

Main Set (1000)

• 20 x 25 on :30, :35 or :40 or 15 sec rest

o concentrate on building your speed into the 25’s so that they

are fairly quick (not sprint).

• 10x 50 non- free on 1:10, 1:20 or 15 sec. rest

o focus on flip turns – hard into the wall, turn off the wall,
streamline, dolphin kick...

Cool Down

200 EZ

Total: 1500 + warm up and FUN set.