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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
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