Focus of the week: High Elbows

WARM UP (800 yards)

• Sculling Drills – 5 x 50
  1. Elbows forward scull – windshield wiper motion from high elbows, keep knuckles facing forward
  2. Front end doggie paddle – pull buoy w/ head up, reach and roll
  3. Elbow even/ shoulders middle scull
  4. Elbow at side scull
  5. Full stroke doggie paddle – pull buoy w/ head up
• 1 x 200 kick on back – no board
• 1 x 100 Spear and hold entry hand high – 6 kicks on L, switch, 6 kicks on right
• 1 x 50 check high elbow position w/ pocket paddles
• 1 x 200 freestyle w/ high elbows

MAIN SET (2000 yards)

• Two Rounds
  • 2 x 300 on 5:30
  • 1 x 100 kick on 2:30
  • 1 x 150 pull – build by 50s
  • 1:00 minute rest
• 2 x 150 – wrist straighter series
  • First 50 is fists
  • Second 50 is wrist lead free
  • Third 50 is free with stiff paddle forearms

COOL DOWN (300 yards)

• 1 x 100 backstroke
• 1 x 100 breaststroke
• 1 x 100 catch – up free

Total Yards: 3100