Focus: Catch and Pull

WARM UP (1200 yds)

12 x 25 on :30/:40/:50
start with scull repeating mantra 1,2,3 4,5,6
then begin 6-beat kick
12 x 50 (25drill/25swim) on 1:10/1:15/1:30
odds: fingertip drag
evens: 6-3-6 drill
1 x 300 pull w/ bilateral breathing

MAIN SET (1800 yds)

4 – 6 Heartrate 150s
Take your pulse for 6s and multiply by 10
When this number is less than or equal to 120, start your next swim
Vertical Kick Set – Repeat 6 times
:40s kick
:20s rest
12 x 25 on :35/:45
odds: fast
evens: recovery

COOL DOWN (200 yds)

4 x 50 on 1:10/1:20 EZ – choice

Total Yards: 3200

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