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Focus: Bilateral Breathing w/ one goggle in the water
Dryland
WARM UP (1000 yds)
- 4 x 100 kick w/ kickboard (15s rest)
- 50 left side breathing w/ right goggle in water
50 right side breathing w/ left goggle in water
- 1 x 200 swim
- concentrate on keeping one goggle in the water
- 4 x 50 pull on 1:00/1:10/1:15/1:20
- breath every 3rd stroke
- 4 x 50 swim on 1:00/1:10/1:15/1:20
- breath every 3rd stroke
- Turn drills
- tight tuck + somersault + submerge
MAIN SET(1100 – 1450yds)
- 6 – 8 x 100 on 1:55/2:00/2:10/2:30
- 25 breathe on left side only
25 breathe on right side only
breathe every 3rd stroke
- 4 – 6 x 75 pull on 1:30/1:45/1:50/2:00
- work on spear fish entry
- Vertical Kick
- 4 x 30s kick + 30s rest
COOL DOWN (250 yds)
- 1 x 150 swim w/ 6-beat kick
- 1 x 100 double arm backstroke
Total yards: 2350 – 2700
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