We all need to focus some time on developing our turns. I’d suggest taking a few minutes before your practice and search YouTube for some videos of perfect turns. Try to see if there is anything more you can do. Maybe on your flip turns make sure to come out of the wall on your back, take a few butterfly kicks while moving to your side, and finally meet the water’s surface by pulling with your bottom arm. You should be coming up for your first stroke well after the flags. 

Warm Up

 400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill Set

8 x 2-Turn 50s

2 of each stroke, 15 seconds rest

Focus on making every turn count with the best form possible. 2-turn 50s start in the middle of the pool and then end in the middle of the pool.

=400 yds

Main Set

8 x 75

Odds = Swim Fast/Easy Fast by 25

Evens = Kick Moderate/FAST/ Moderate 

15 seconds rest

200 Pull

6 x 50 – Fast Turns – Choice – 15 Seconds Rest

200 Pull

12 x 25 Variable sprint your choice stroke, the middle 4 x 25 are all Kick, 10 Seconds Rest

= 1600 yds

Warm Down

100 Easy 

Total = 2,900 Yards

Happy Friday Everyone!!

Warm Up

400 Swim / 200 Kick / 200 Pull

= 800 yds

Drill set

• 2 x 50 Kick Choice
• 2 x 75 Kick, drill, swim choice
• 2 x 100 IM (1/2 kick, 1/2 swim each 25)

10 Seconds Rest between each

=450 yds

Main Set

• 400 Free Pull
  • 4 x 100 IM
• 200 Free Pull
  • 8 x 50 IM order – Fast Turns
• 100 Choice Fast ( Check your time)

15 Seconds Rest Between Each

• 8 x 25
  • O=Heads up freestyle
  • E=Breath 2 x or less

10 Seconds Rest Between Each

= 1700 yds

Warm Down

100 Warm down

Total Yards = 3,150 yds