Wednesday, 10/28/15

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