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

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