Focus: Catch and Pull

WARM UP (900 yds)

Vertical Kick
6 x :30s on + :30s off
4 x 75 on 1:30/1:45/2:00
25 – tap shoulder before entry
50 free – high elbow recovery
8 x 25 kick on :45/:50
underwater torpedo off wall for 12.5 yes
then easy to end
8 x 25 on :45/1:00
12.5 yards doggie paddle
12.5 yards free

MAIN SET (1125 -1350 yds)

Three Rounds
2 x 50 – one arm on 1:15/1:30/1:45
#1: left arm only, non-stroking arm at side, breathe on right
#2: right arm only, non-stroking arm at side, breath on left
2 x 75/100 anchor and hoist w/ pull buoys on 1:45/2:00/2:15
1 x 150/200 free :20s rest
Final Set
4 x 100 on 1:50/2:00/2:15/2:30
#1: 25 fast + 75 EZ
#2: 50 fast + 50 EZ
#3: 75 fast + 25 EZ
#4: 100 fast
Turn Drills – if time permits

COOL DOWN (250 yds)

1 x 100 double arm back
1 x 50 kick on back
1 x 50 EZ

Total Yards: 2675 – 2900

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