Focus: Catch and Pull

WARM UP (900 yds)

Three Rounds
1 x 50 – 6-1-6 drill
1 x 50 – 6-3-6 drill
1 x 50 – head up doggie paddle w/ pull buoy
1 x 50 – head down doggie paddle w/ pull buoy
1 x 100 free :15s rest

MAIN SET (1500 yds)

4 x 75 on 1:45/1:50/2:00
start each length with a 10 yd forward scull
keep elbows high
squeeze shoulder blades together
Three Rounds
2 x 50 backstroke on 1:00 – grab lane line and pull
2 x 50 back stroke on 1:10/1:20 – grab water and pull
1 x 100 free :15s rest – grab water and pull
4 x 75 kick on 2:00/2:15/2:30
25 left side w/ arm left arm extended
25 right side w/ arm extended
25 butterfly kick on your back
Two lengths – submerge and flip turn drill

COOL DOWN (300 yds)

1 x 100 back stroke
4 x 50 EZ choice on 1:10/1:15/1:30

Total yards: 2700

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