Monday 6/15/15

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