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Focus of the week: High Elbows
WARM UP (1000 yards)
- 1 x 200 choice kick
- 4 x 50
- 1 x 150 free w/ high elbows
- 4 x 50
- 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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