Warm-up:

Starts w/ 50 Swim
400 Swim/IM Kick/IM Pull/Choice
/450
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
8x100 Drill 50, Swim 50
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x200 Free Focusing on kick
/1000
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
4x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/400
1x200 Breast Focusing on Stroke/Kick Timing
/200
Cool Down
5 Minute Swim EZ
/?
Total A: 2650+ yards
Warm-up:
Starts w/ 50 Swim
400 Swim/IM Kick/IM Pull/Choice
/450
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
8x100 Drill 50, Swim 50
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x200 Free Focusing on kick
/1000
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
4x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/400
1x200 Breast Focusing on Stroke/Kick Timing
/200
Cool Down
5 Minute Swim EZ
/?
Total A: 2650+ yards
Warm-up:
Starts w/ 50 Swim
300 Swim/IM Kick/IM Pull/Choice
/350
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
4x100 Drill 50, Swim 50
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x150 Free Focusing on kick
/550
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
3x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/300
1x150 Breast Focusing on Stroke/Kick Timing
/150
Cool Down
5 Minute Swim EZ
/?
Total B: 1750+ yards
Warm-up:
Starts w/ 50 Swim
300 Swim/IM Kick/IM Pull/Choice
/350
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
4x100 Drill 50, Swim 50
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x150 Free Focusing on kick
/550
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
3x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/300
1x150 Breast Focusing on Stroke/Kick Timing
/150
Cool Down
5 Minute Swim EZ
/?
Total B: 1750+ yards
Warm-up:
Starts w/ 50 Swim
200 Swim/IM Kick/IM Pull/Choice
/250
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
4x50 Drill 25, Swim 25
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x100 Free Focusing on kick
/300
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
2x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/200
1x100 Breast Focusing on Stroke/Kick Timing
/100
Cool Down
5 Minute Swim EZ
/?
Total C: 1250+ yards
Warm-up:
Starts w/ 50 Swim
200 Swim/IM Kick/IM Pull/Choice
/250
Main Set (Focus: Kick Development/Timing):
2x100 Kick Arounds (Stomach, left side, right side, back kicks each length alt)
/200
4x50 Drill 25, Swim 25
Drill 1 Kick as long as you can until you need to breathe, then swim rest
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x100 Free Focusing on kick
/300
4x50 Breaststroke Kick
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
2x100 50 Kick, Kick, Stroke, 50 Swim
Make sure you get to that streamline before you kick again
/200
1x100 Breast Focusing on Stroke/Kick Timing
/100
Cool Down:
5 Minute Swim EZ
/?
Total C: 1250+ yards
Warm Up:
Starts w/ 50 Swim
200 Swim/F-B Kick/F-B Pull/Choice
/250
Main Set:
8x25 Free RI :30
Are you rotating enough to breathe?
Try and keep the time the same each time
/200
4x50 Drill 25, Swim 25 w/ Kick Board
Drill 1 Kick as long as you can until you need to breathe, then breathe
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x75 Free Focusing on kick
/275
4x50 Breaststroke Kick w/ Kick Board
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
2x50 25 Kick, Kick, Stroke, 50 Swim
/100
1x75 Breast Focusing on Stroke/Kick Timing
/75
Cool Down:
5 Minute Swim EZ
/?
Total N: 1100+ yards

Warm Up:
Starts w/ 50 Swim
200 Swim/F-B Kick/F-B Pull/Choice
/250
Main Set:
8x25 Free RI :30
Are you rotating enough to breathe?
Try and keep the time the same each time
/200
4x50 Drill 25, Swim 25 w/ Kick Board
Drill 1 Kick as long as you can until you need to breathe, then breathe
Drill 2 6 Kick Switch
Drill 3 2 Stroke Coast
Drill 4 Big Splash Kick and stroke
1x75 Free Focusing on kick
/275
4x50 Breaststroke Kick w/ Kick Board
Breathe every kick (As if you were doing the whole stroke)
Focus on the push, Feel the water being push behind you and propelling you forward
/200
2x50 25 Kick, Kick, Stroke, 50 Swim
/100
1x75 Breast Focusing on Stroke/Kick Timing
/75
Cool Down:
5 Minute Swim EZ
/?
Total N: 1100+ yards