As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress. This practice is meant to give you ideas only and should be modified to fit your needs. Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.
500 Choice warm up
400 Kick- all free, all with a board- if you can
2×300 Free pull- once with paddles, once with a pull buoy if you have them
3×200 Free 6 beat kick drill: 25 6 kick switch, 25 5 beat kick switch, 25 4 beat kick switch, 25 3 beat kick switch, 100 try to maintain a 6 beat kick
100 IM SPRINT!!!
4×75 Breaststroke- the goggles drill: 1 pull with your head down, 1 pull head coming out to your goggles, 1 pull with a regular breath and repeat
4×50 Free- golf drill: for each 50 add your time to your stroke count for both laps and try to descent that number.
300 Choice cool down
Total 3000 yards