WARM UP (1100 yds / 22 min)

200 free

4 x 75 on 1:30 – 50 free + 25 horizontal scull with high elbows

6 x 50 kick on 1:15 – 25 fast + 25 easy

3 x (4 x 25) on :45

  • Round 1: Focus on pointing elbow up for the catch
  • Round 2: Focus on pitching hand/form in during start of pull
  • Round 3: Focus on fingertips down for the exit at the hip

MAIN SET (2000 yds / 30 min)

6 x 200 on 3:30 – 50 one-arm drill with kick board + 150 swim

  • #1-2: Same focus as above Round 1
  • #3-4: Same focus as above Round 2
  • #5-6: Same focus as above Round 3

200 kick

6 x 100 on 2:00

  • Odds: 50 Tarzan Drill + 50 Doggie Paddle Drill
  • Evens: 100 pull

COOL DOWN (100 EZ)

Total Yards: 3200

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