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)

    • 4 x 50 on 1:20 – no free

Total Yards: 3100 – 3400

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