Focus: Streamlining

WARM UP (750 yards)

• Turn Drill (no wall) x 5: Front float + 3 strokes + tuck and turn
• Three Rounds – Start w/ SINK, TOUCH, PUSH for each repeat
  • 1 x 50 – side glide switch (PULL, TOUCH, ROLL, BREATHE)
  • 1 x 100 freestyle
  • 2 x 50 kick w/ board- 25 fly (hold board near you, head down) + 25 free

MAIN SET (1200 – 1800 yards)

• 4 x 50 on 1:00/1:05/1:20 – work your hip roll and timing (roll then breathe)
• 4 x 100 on 1:45/1:50/2:30 – keep your ear near your arm when you breathe
• 4 x 150 or 200 – heart rate freestyle or backstroke
  • Take your pulse for 6s immediately when you finish your 150
  • Multiply that number by 10
  • Is the product less than 120? If yes, repeat the interval
  • If no, wait 30s and take your pulse again
• Bonus Set (400 yards)
  • 2 x (4 x 50 on 1:15/1:20 backstroke)
  • Work on underwater fly kicks – no breakout till after the flags
  • Minimum number is 3
  • Challenge number is 7

COOL DOWN (300 yards)

• 6 x 50 choice on 1:10/1:20/1:30

Total Yards: 2250 – 2850