WARM UP (1200 yds/ 23 min)
- 400 swim
- 8 x 50 on 1:05 one arm drill
- Work on loading your hip and driving with the opposite hip
- (*If left arm is catching, twist at waist so that left hip is down.
- As you pull with left arm, right hip swings down)
- Video of One Arm Drill
- 4 x 100 kick on 2:10
- 75 moderate 25 fast
MAIN SET (1700 yds/ 33 min)
- 4 x 200 on 4:00
- 25 left arm, 25 right arm, 50 Tarzan, 100 free
- 3 x (3 x 100 free on 1:50)
- #1 Moderate
- #2 Fast
- #3 Easy/Recovery
COOL DOWN (100 EZ)
Total Yards: 3000
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