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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