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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