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Focus: Early Vertical Forearm (EVF)
WARM UP (1500 yards)
- 1 x 100 backstroke
- Two Rounds – Reduce rest on second round
- 2 x 50 scooter drill
- 2 x 75 free :20s rest/:15s rest
- 2 x 50 – 25 Doggie Paddle + 25 Tarzan
- 2 x 75 free :20s rest/:15s rest
- 8 x 50 kick on 1:30/1:40
MAIN SET (1400 – 1700 yards)
- Two Rounds – First Round intervals on left
- 1 x 100 pull on 1:50/1:45
- 1 x 100 pull w/paddles on 1:45/1:40
- 2 x 200 free on 3:30/3:15
- 1 x 100 backstroke EZ
- Bonus Set (300 yards)
- 6 x 50 :15s rest
- 25 kick + 25 stroke
- IM order, skip the free
COOL DOWN (200 yards)
Total Yards: 3100 – 3400
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