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