Warm Up:
500 choice
8 x 50 alternating pickle and flutter pickle by 50
Kitchen Sink:
4 x 4 x 25 Sprint; RIMO by round
100 IM; Only one lap fast; RIMO by round
200 Free; Breath control; 3/5/7/9 by 50
Optional Set: 4 x 25 Accordions a.k.a. Inception 25s (a lap within a lap). Use Hip-Overs to turn without the wall.
Warm Down:
200 choice
Total:
2800 yards
New Terminology:
Accordions: heads-up sprint free swimming to: 1. middle 2. close flags 3. far flags 4. middle 5. finish.
Hip-Overs: Used to turn without the wall. Preferable over flip-turns because flip-turns retain velocity while we want to stop forward velocity and go in the opposite direction. Push down on the water with both arms and use abs to bring knees to the chest. Use a breaststroke or sidestroke kick in place of when you would kick at the wall. You should be on your back or side when you flip, then roll over to your stomach after your initial kick.
