Focus: Early Vertical Forearm (EVF)

WARM UP (1300 yards)

  • 1 x 200 choice
  • 1 x 200 kick
  • Three Rounds of 3 x 100 w/ :15s rest
    1. Fists
    2. Pull
    3. Free

MAIN SET (1500 – 1900 yards)

  • Three Rounds 4 x 75 :10s rest
    • Round 1: First 25 is Doggie Paddle, the rest is free
    • Round 2: First 25 is Tarzan, the rest is free
    • Round 3: First 25 is 6 – 3 – 6, the resst is free
  • Three Rounds 2 x 100 :15s rest
    • Round 1: Kick w/ out board, one arm extended. Flip turn w/ 3 underwater fly kicks
    • Round 2: Pull w/ paddles
    • Round 3: Free w/ 3 underwater fly kicks off of each wall
  • Bonus Set (400 yards)
    • 8 x 50 swim golf on 1:00

COOL DOWN (300 yards)

  • 4 x 75 – first 50 is backstroke, second 25 is choice

Total Yards: 3100 – 3500

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