Round 1: 4 x 25 – chest press (face bottom of pool, arms at sides, no kick)
Round 2: 4 x 25 – pinky chest press (same as before with arms in an extended “Y” with pinkies pointing up. Try to keep pinkies above water level)
Round 3: 4 x 25 – superman dolphin kick – Start in front float position with arms extended. Next add a chest press. Hips go up. Now kick down. Repeat.
Round 4: 4 x 25 – Mary T drill – Start in front float position with arms extended. Press your chest. Arms scull out to a “Y” position. Slide hips forward while pulling arms backward. As your arms pass underneath you, jut your chin forward to breathe. Recover arms underwater.
1 x 200 free
Turn review – 4 x broken turn + 4 x full turns
MAIN SET (1600 yards)
10 x 2-turn-50 choice :15s rest – fast in and out of turns
1 x 200 choice pull
10 x 25 on :40 power push offs + sprint breakouts, then EZ to the wall