Focus: Review
WARM UP (1000 YDS)
- Kick Drills
- Ballet Leg – 5 x 5s hard kick each leg
Underwater Torpedo Kick – 8 x 25
Right Angle Side Kick with High Arm – 8 x 25 - 1 x (200 to 300) swim with 6-beat kick
- 1 x (200 to 300) pull starting with front scull
- Keep elbows high
- Turn Drill – Power Push Off
MAIN SET (750 – 1000 YDS)
- 5 x (150 to 200) :20s rest
- #1: Bilateral Breathing
#2: High Elbow Recovery
#3: Breathe with one goggle in the water
#4: Spear fish entry
#5: Perfect stroke – all of the above - Bonus: 10 x press-outs for upper arm strength
COOL DOWN (300 YDS)
- 4 x 50 easy kick
- start each 25 with 3 butterfly kicks
- 1 x 100 double arm backstroke
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