Focus of the week: High Elbows

WARM UP (1000 yards)

  • 1 x 200 choice kick
  • 4 x 50
    • 25 scull/25 swim
  • 1 x 150 free w/ high elbows
  • 4 x 50
    • 25 doggie paddle/25 swim
  • 1 x 150 free w/ high elbows
  • 1 x 100 w/ paddle cups

MAIN SET (2000 yards)

  • Endurance Set
    • 3 x 200 w/ :20s rest, swim at a moderate pace
    • 1 x 100 kick on back, arms in streamline
    • 3 x 200 pull w/ :20s rest, swim at a moderate pace
    • 1 x 100 backstroke recovery
  • Stroke Set
    • 12 x 50 on 1:15
    • 50s are 25 stroke – IM order + 25 free

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 breaststroke

Total Yards: 3200

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