Warmup/Skill Development (Warmup/Skill-Sharpening for all 4 strokes):

200 Free Swim

FINS ON

3x50's (1:00) - FR Single-Arm Kickboard Drill [RT-side down; LFT-side back] [focus on perfect breath-timing] w/ FINS

3x50's (1:00) - FR Single-Arm Pull Drill [RT-side down; LFT-side back] [focus on perfect breath-timing] w/ FINS

200 Back Swim w/ FINS

3x50's (1:00) - BK Reverse Finger-Tip Drag w/ FINS

3x50's (1:00) - BK Reverse WIFFLE BALL-Drag w/ FINS & WIFFLE BALLS

200 Butterfly Drill/Swim by 25 w/ FINS [drill is 2-2-2]

3x50's (1:00) - Flow Drill w/ FINS

3x50's (1:00) - Single-Arm Pull Drill [RT-side down; LFT-side back] [focus on perfect KICK-timing] w/ FINS

FINS OFF

200 Breaststroke Swim

3x50's (1:20) - BR Pull; Dolphin Kick [focus on getting hips to surface]

3x50's (1:20) - 2 Kicks, 1 Pull [focus on great glide while keeping hips up]

IM Conditioning/Interval Training - Main Set:

4x100's IM (2:00) [Descend 1-4; 70-80-90-100]

[use this to assess what interval they should be on for the next round]

1:00 Break - talk about next round

6x100's IM (1:45) or (1:55) [Fast Average - make interval by as much as possible]

[use the previous round to assess who can do which interval]

1:00 Break - talk about next round

3x200's IM (4:00) [Descend 1-3; 70-85-100]

[use this to assess what interval they should be on for the next round]

5x200's IM (3:30) or (3:50) [Fast Average - make interval by as much as possible]

1:00 Break (if there's time)

200 IM Sprint - LAST ONE FAST ONE