NAG Record Setter: Caroline McElhany's Favorite Workout

Caroline McElhany of Bay Area Aquanauts in Houston, Texas set a national age group record in the 10-and-under girls 50 yard butterfly with a time of 27.78. You can read about her accomplishments in the November issue of Swimming World. Following is her favorite workout:

Dryland, followed by a 400 free with tennis shoes
3 x 200 free with pull buoys and paddles on 3:00
2 x 200 back with pull buoys and paddles on 3:15
1 x 200 breast with pull buoys and paddles on 3:50
Drill: side balance rotating up, one arm back, 4 back triple switch
8 x 50 alternating fly/free on :45
8 x 50 alternating back/free on :45
Drill: hand lead balance, hand lead balance looking down, shark fin, shark fin switch, triple switch, single arm free
3 x 200 free on 3:00
2 x 200 free on 2:50
1 x 200 free on 2:40 (taking heart rate)
3 x 200 on 3:50 with kickboard
Total: 5,000 meters (2 hours)