Focus: Review of alignment, head position, hip rotation, and EVF

WARM UP (1400 yards)

  • 1 x 200 free
  • 2 x (4 x 100 FADDLE :15s rest)
    • First 100 – Swim with left paddle and right fin
    • Second 100 – Swim with right paddle and left fin
    • Third 100 – Swim with two paddles and two fins
    • Fourth 100 – No paddles no fins
  • 400 continuous kick set alternating 50 fast w/ 50 EZ

MAIN SET (1700 – 2000 yards)

  • 10 x 2-turn 50s on 1:00
    • Start in the middle of the pool
    • Accelerate into each turn
    • Three underwater fly kicks off each wall
  • 2 x (3 x 200 on 3:10)
    • First 200 is a pull
    • Second 200 is build by 50s
    • Third 200 is backstroke
    • Take an extra minute rest between sets of 3 x 200s
  • Bonus Set (300)
    • 6 x 2-turn 50s choice stroke on 1:10
    • Accelerate into each turn
    • Look overhead for breast and fly (no turning to the side)

COOL DOWN (200 yards)

  • 1 x 150 EZ choice
  • 1 x 50 double arm backstroke

Total Yards: 3300 – 3600

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