Saturday and Sunday 

 
- Warm Up 
- 200 free, long and lean 
- 200 kick, streamline on back 
- 8 x 25 daily dolphins 
- 4 free 
- 4 back 
- Backstroke Drill Work 
- Make sure everyone knows their accurate stroke count from flags to 
wall, 1 x 50 just to get it down 
- 3 x 100, all touch and go {black and grey 3x200} 
- 50 right arm only, 50 left arm only - stress steady 6 beat kick and 
good rotation 
- Clock drill 
- 3 pull 10 kick - swimmers take 3 strokes, then kick 10 times on 
their side - the emphasis of this drill is on the extension on the 
side, keeping the body long, with hips at the surface 
- 4 x 50, all touch and go {black and grey 6x50} 
- 25 all out back kick in streamline 
- 25 double arm backstroke 
- 2 x 100 IM, all touch and go - check status of IM transitions {black and 
grey 2x200 IM} 
- Cool Down, minimum 200 
 
Challenge option for Black and Grey 
2 x 100 on 2:00 - 50 free med pace 50 back race pace 
4 x 50 on 1:30 - 25 underwater dolphin kick (max 3 breaths) 25 all out backstroke 
Repeat above twice  
Cool down, 400 EZ 
 
Yardage Option for Black and Grey 
800 - alternating 100 back, 100 free 
600 - free, bilateral breathing every 5 
400 IM 
200 free, negative split 
Cool Down, minimum 200 EZ