Focus: Streamlining

WARM UP(900 yards)

Vertical Kicking – 6 x (30s kick + 30s rest)
5 x Horizontal float to tight tuck – Challenge flip all the way over in tuck position
4 x 75 – broken by 25s
- 25 single stroke to side glide w/ left arm – head in in water looking down, ear to arm, roll entire body to breathe
- 25 single stroke to side glide w/right arm – keep ear to arm when you breathe
- 25 side glide with switching by pulling, touch thigh, roll, then breathe
- Challenge: Keep one goggle in water when breathing
8 x 25
- SINK, TOUCH, PUSH, 3 fast underwater dolphin kicks, 3 fast breakout strokes
- EZ swim to the wall
1 x 200 kick with board changing hand positions every 50

2 x (4 x 100 on 1:45/1:50/2:00)
- Round #1: Alternate first 25 fast on #1, second 25 fast on #2…
- In between rounds – 50 backstroke EZ
- Round #2: 12.5 yards underwater from initial push off of each 100
6 x 30 backstroke kick in streamline position
- Start at flags facing wall
- Front float kicking w/ arms at sides to wall
- Tight tuck + flip
- Push off w/ arms above head as in two kickboard drill
- Stay on back for backstroke kick to other wall
Bonus Set – Choice, but keep same stroke for entire set
- 10 x 50 on 1:00/1:10 swim golf
- Golf score = Stroke count + 50 time
- Try to lower score each 50