Focus: Review of Alignment, Head Position, Hip Rotation, EVF

WARM UP (1600 yards)

  • 16 x 50 :15s rest – Odds drill, Evens free
    • #1, #9: Fashion Model – 25 on stomach + 25on back
    • #3, #11: 6 – 3 – 6
    • #5, #13: Tarzan
    • #7, #15: One arm free, opposite side breathing, opposite arm down
  • 6 x 50 kick on 1:20
  • 5 x 100
    • First 2 on 1:45
    • Rest on 1:40

MAIN SET (1100 – 1600 yards)

  • 1 x 400 for time
  • 1 x 100 EZ
  • 12 x 50 :15s rest Backstroke – Odds drill, Evens back
    • #1, #7: 25 – Left arm only w/ left leg crossed over right + 25 right arm only w/ right leg crossed over left ON BACK
    • #3, #9: 6 – 3 – 6 on back
    • #5, #11: Fists on back
  • Bonus Set – Backstroke Pacing (500 yards)
    • 2 x 50 backstroke on 1:10 – set your 200 pace
    • 2 x 100 backstroke on 2:00 – hold your 50 pace
    • 1 x 200 backstroke – hold your pace

COOL DOWN (200 yards)

  • 1 x 200 EZ choice

Total Yards: 2900 – 3400

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