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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