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
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