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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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