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

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