Goal: Lengthen stroke by increasing body rotation

WARM UP (1200 yards)

Three Rounds
1 x 100 pull w/ bilateral breathing
1 x 50 – Head lead sweet spot kicking
Arms at sides
Look at bottom of pool and keep head still
Rotate 45 degrees to left and then right
Keep shoulders, core and hips glued together like a skewer
1 x 50 arm lead sweet spot kicking
Same as above with 25 left arm lead + 25 right arm lead
Elbow must be higher than wrist which is higher than hand
1 x 100 – 6 – 1 – 6 drill
1 x 100 swim with good body rotation and bilateral breathing

MAIN SET (1400 – 1800 yards)

3 x (4 x 100 on 1:45/1:55/2:45)
Set #1: Free, Set #2: Kick, Set #3: Back
#1: 25 fast + 75 moderate
#2: 50 fast + 50 moderate
#3: 75 fast + 25 moderate
#4: 100 fast
1:00 rest in between sets
8 x 25 on :45/1:00
Odds: Long, try for 8 or less stroke cycles
Evens: Build to sprint finish
Bonus Set
1 x 200 pull w/ bilateral breathing
4 x 50 free on 1:00/1:05
Drop stroke count by one each 50

COOL DOWN (300 yards)

1 x 150 backstroke – lengthen strokes
1 x 150 EZ choice

Total Yards: 2900 – 3300

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