Focus: Recovery and Hand Entry

WARM UP (900 yds)

Vertical Kicking

6 x 20s kick + 20s rest

1 x 200 free

Remember your 6-beat kick timing

8 x 25 Popov Recovery Drill

up – down – up – through

8 x 25 Thumb glide drill

up – through

1 x 200 free

Focus on high elbow recovery

MAIN SET(1100 – 1500 yds)

4 x 75 kick on one side

50 on side w/ lower arm extended
25 on side w/ lower arm extended and upper arm in shark fin mode

Two – Three Rounds of 50s + 200

4 x 50 on 1:00/1:10/1:20

High elbow recovery
Spear fish hand entry directly in front of shoulder
Don’t let elbow drop!

1 x 200 swim with paddles

COOL DOWN (200 yds)

2 x 50 shark fin kick

1 x 100 swim with good entry

Total Yards: 2200 – 2600