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