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

Total Yards: 2050 – 2300

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