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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
- Fists
- Pull
- 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)
COOL DOWN (300 yards)
- 4 x 75 – first 50 is backstroke, second 25 is choice
Total Yards: 3100 – 3500
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