Focus: Shoulders back and down

Drylands: Shoulder blade squeeze + YTWL

WARM UP (1000 yds)

Vertical Kick
6 x 30s kick + 30s rest
3 x 100 :15s rest
25 side kick on left side squeezing shoulder blades together
25 side kick on right side squeezing shoulder blades together
50 free – 6-beat kick
4 x 100 :15s rest
50 – 6-1-6 kick drill, squeezing shoulder blades together
50 free – 6-beat kick

MAIN SET(1500 – 1800)

10 x 50 free on 1:00/1:10/1:15
odds – push off with underwater torpedo kick
evens – push off with 5 underwater butterfly kicks
Two Rounds
1 x 50 fly kick on your back on 1:30
1 x 200 pull squeezing shoulder blades together on 3:30/3:45/4:00
2 x 100 free moderately fast on 2:10/2:20/2:40
1 x 50 backstroke easy on 1:30
Bonus Set
4 x 75 on 1:30
25 – 6-3-6 kick drill
50 – free w/ 6-beat kick
emphasize the 3rd and 6th power kicks coordinating with left and right arm pull finishes

COOL DOWN (200 yds)

4 x 50 on 1:15 EZ

Total Yards: 2700 – 3000

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