Focus: Head in Line with Spine

WARM UP (1000 – 1200 yards)

  • 1 x 100/150/200 choice
  • Drill Set #1 – Repeat Twice (300)
    • 1 x 25 kick w/ arms at sides, shoulders down, neck elongated, head looking down
    • 1 x 25 fashion model kick on stomach w/ arms at sides, neck elongated, head looking down
    • 1 x 50 freestyle w/ tennis ball
    • 1 x 50 freestyle – eyes look down
  • Continuous Kick Set (300)
    • 25 fast + 25 EZ
    • 50 fast + 50 EZ
    • 75 fast + 75 EZ
  • Drill Set #2 – Repeat Twice (300)
    • 2 x 25 one arm free – keep head touching extended arm when breathing
    • 1 x 100 freestyle – keep hands pointing forward when breathing

MAIN SET (900 – 1650 yards)

  • Broken Mile Swim – 15s rest at each break
  • Broken 1/2 mile option – start with 1 x 200
    • 1 x 275
    • 1 x 250
    • 1 x 225
    • 1 x 200
    • 1 x 175
    • 1 x 150
    • 1 x 125
    • 1 x 100
    • 1 x 75
    • 1 x 50
    • 1 x 25

COOL DOWN (200 yards)

  • 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 2100 – 3050

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