Warm Up - Level 1

2000 yds

Updated 10/29/26 · Revision 1 · Four rounds of 500 yards

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Warm-up A · Long Axis - Freestyle · 500 yd

Warm-up	Set	Description	Focus
Warm-up 1	100 yd	100 ez free: Front Quadrant, Shark Freestyle.	(dependent on Temp, can be longer or shorter) Distance Arm Timing
Warm-up 2	25 yd	25 Head lead (12.5 left open, Shark switch, 12.5 right open)	High Hips - Low Head (max head under)
Warm-up 3	25 yd	25 Head lead (12.5 left closed, Shark switch, 12.5 right closed)	More Balanced High Body Line, High Hips - Low Head (max head under)
Warm-up 4	50 yd	50 Head lead - Full body Rotation (Breath, Head Down, Rotate L/R Continuously)	Maintain High Hips, Perfect breathing - Don’t rotate while breathing “quiet head”
Warm-up 5	25 yd	25 Arm lead (12.5 left open, Shark switch, 12.5 right open)	—
Warm-up 6	25 yd	25 Arm lead (12.5 left closed, Shark switch, 12.5 right closed)	—
Warm-up 7	50 yd	50 Shark (25-4 switch, 25-6 switch)	—
Warm-up 8	200 yd	200: Front Quadrant, Shark Freestyle. 6KS (6 kick switch-distance catchup)	Distance Arm Timing

Warm-up B · Long Axis - Backstroke · 500 yd

Warm-up	Set	Description	Focus
Warm-up 1	100 yd	100 ez back	—
Warm-up 2	50 yd	50 head lead (On Back)	Looking Straight up, Head low in water, Water silhouetting Face (chin & forehead in water), High Hips, High Body Line
Warm-up 3	50 yd	50 head lead (25 left, 25 right)	Looking straight up - no angle to head position - Vertically aligned.
Warm-up 4	50 yd	50 Head lead (Full Body Rotation L/R Continuously)	Silhouetted, Silent Head - no l/r movement, high hips (consistent air while rotating)
Warm-up 5	50 yd	50 arm lead (25 left, 25 right)	Better Balance, Silhouetted, Silent Head, high hips (consistent air on hips while rotating)
Warm-up 6	100 yd	100 Switch (25-2 switch, 25-4 switch, 25-6 switch, 25-8 switch)	—
Warm-up 7	100 yd	100 (6 kick switch-Power)	Switch with power

Warm-up C · Short Axis - Breaststroke · 500 yd

Warm-up	Set	Description	Focus
Warm-up 1	100 yd	100: ez breaststroke	—
Warm-up 2	100 yd	100: Hyper-streamline - Kick Progression (25: 4:1 Kick, 25: 3:1 Kick, 25: 2:1 Kick, 25: 1:1 kick)	Kick Glide - Tight Streamline
Warm-up 3	50 yd	50: head lead - tipping	gentle T-press, breath on recovery, shallow undulation, High Hips, High Body Line
Warm-up 4	50 yd	50: head lead - corner	straight arm scull out and in, gentle T-press, breath on recovery, shallow undulation.
Warm-up 5	100 yd	100: Corner Strike Glide progression (25: 4:1 Corner, 25: 3:1 Corner, 25: 2:1 Corner, 25: 1:1 Corner)	—
Warm-up 6	100 yd	100: Tempo Progression (50: 2 beat glide, 25: 1 beat glide, 25: Aka)	—

Warm-up D · Short Axis - Breaststroke · 500 yd

Warm-up	Set	Description	Focus
Warm-up 1	100 yd	100: ez butterfly	—
Warm-up 2	100 yd	100: Hyper-streamline - Kick Progression (25: 4:1 Kick, 25: 3:1 Kick, 25: 2:1 Kick, 25: 1:1 kick)	Kick Glide - Tight Streamline
Warm-up 3	50 yd	50: head lead - tipping	gentle T-press, breath on recovery, shallow undulation, High Hips, High Body Line
Warm-up 4	50 yd	50: head lead - corner	straight arm scull out and in, gentle T-press, breath on recovery, shallow undulation.
Warm-up 5	100 yd	100: Corner Strike Glide progression (25: 4:1 Corner, 25: 3:1 Corner, 25: 2:1 Corner, 25: 1:1 Corner)	—
Warm-up 6	100 yd	100: Tempo Progression (50: 2 beat glide, 25: 1 beat glide, 25: Aka)	—