WARM UP (800 yds / 15 min)
- 1 x 500
- Concentrate on hand entry
- Fingers pointing forward
- Elbow above wrist
- Wrist above fingers
- One straight line, no flexing the wrist
- 6 x 50 on 1:10
- 25 Tarzan drill
- 25 swim
MAIN SET (1950 yds / 43 min)
- Three Rounds:
- 1 x 100 kick on 2:20
- 3 x 100 pull on 1:45
- 50 moderate
- 50 faster
1 x 100 recovery on 2:00
- Three Rounds
- 3 x 50 on 1:15
- #1: Moderate
- #2: Strong
- #3: Sprint
COOL DOWN (200 EZ)
Total Yards: 2950
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