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Focus: Catch and Pull
WARM UP (900 – 1050 yds)
- 1 x 100/200
- Easy/hard kick ladder – continuous
- 25 EZ/25 hard + 50 EZ/50 hard + 75 EZ/75 hard
- 8 x 50 on 1:15/1:30
- odds: 25 left arm / right arm at side + 25 free
evens: 25 right arm / left arm at side + 25 free
- 1 x 150/100 shoulder tap drill
MAIN SET(1500 – 2000 yds)
- Three Rounds – drop interval by :05s each round
- 4 x 50 on 1:05/1:10/1:20
2-3 x 100 on 1:50/2:00/2:30
- 100 EZ after three rounds are completed
- 2 x (4 x 25) on :45/:50/1:00
- #1: Power push off w/ speed for 12.5 yds then easy
#2: EZ start then fast finish
#3: All EZ
#4: All fast
- Bonus Set
- 1 x 200 one-arm pull
alternate arms by lengths
COOL DOWN (200 yds)
- 1 x 100 lane line grab on back
- 1 x 100 EZ kick
Total Yards: 2600 – 3250
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