Focus: Turns

WARM UP (1600 yards)

1 x 400
Four Rounds – 1 of each stroke
- 1 x 100 kick
- 4 x 50 25 drill + 25 swim :10s rest
- 4 x turns in and out of flags

4 x 50 on 1:00/1:10/1:20/1:30 – 25 fly + 25 back
- Two hand touch, sink, push straight back
- Two underwater fly kicks minimum, first stroke on side underwater
8 x 50 on 1:05/1:15/1:30/1:40 – 25 back + 25 breast
- One hand touch on your back
- Stay low, don’t lift body up
- Swivel or backward somersault
- Two foot push off w/ feet at a 45 degree angle from toes pointing up
- One underwater pull and one underwater kick before surfacing
12 x 50 on 1:00/1:10/1:20/1:30- 25 breast – 25 free
- Two hand touch, stay low
- Bring one elbow to side, opposite arm strokes head
- Look up, pull elbow to side
- Two foot push off at a 45 degree angle from toes up
- This is the most important turn! Go fast!!!
4 x 100 IM on 2:00/2:20