Focus: Early Vertical Forearm (EVF)

WARM UP (1200 yards)

• Dryland Stretch Cords
• Two Rounds
  • 1 x 50 Scooter Drill
  • 1 x 100 free
  • 1 x 50 Doggie Paddle
  • 1 x 100 free
  • 1 x 100 kick
  • 1 x 200 pull w/ paddles

MAIN SET (1500 – 2000 yards)

• Continuous Varying Speed Set – Three Rounds
• Round 1: Kick, Round 2: Pull, Round 3: Free
  • 1 x 25 moderately fast + 1 x 25 recovery
  • 1 x 50 moderately fast + 1 x 50 recovery
  • 1 x 75 moderately fast + 1 x 75 recovery
  • 1 x 100 moderately fast + 1 x 100 recovery
• Bonus Set (500 yards)
  • 4 x 75 backstroke on 2:00
  • 3 x 50 breaststroke on 1:30
  • 2 x 25 free on 1:00

COOL DOWN (200 yards)

• 8 x 25 choice on :40

Total Yards: 2900 – 3400