Workout

Warm-Up (600/500)

600/500 choice



Transition Set (800/600)

4 x 200/150: 150/100 free, 50 IM 3:30



Technique Set 1 (800)

2 rounds: round 1—fly, round 2—breast

16 x 25 :45

1-4: fly—body dolphin; breast—with tennis ball

5-8: fly—alternate 2 strokes right arm, 2 strokes left arm, 
2 strokes both arms; breast—swim with pull buoy

9-12: alternate 2 breast strokes, 2 fly strokes

13-16: swim



Technique Set 2 (500/400)

2 rounds: round 1—fly, round 2—breast

10/8 x 2-turn 50 1:00/1:15



Kick Set (600)

3 rounds

100 fly kick on back 2:00

4 x 25 breast kick :30



Warm-down (400)

200 moderate pull

200 easy