Focus: Recovery and Entry

WARM UP (1200 yards)

• 1 x 200 kick choice
• Drill Set Goal: Recovery w/ hands wider than elbows 
  • 1 x 100 wide straight arm swing (butterfly arm) free
  • 1 x 100 swim with infinity loop, fingertips down and palm facing back upon entry
  • 1 x 100 free – no equipment
  • 1 x 100 swim with wrist straightener, squeeze shoulder blades together as hand exits water and lead recovery with wrist
  • 1 x 100 free – no equipment
  • 1 x 100 swim with Hydro Hip Belt
  • 1 x 100 free – no equipment
• Continuous Kick Set (300)
  • 25 fast + 25 EZ
  • 50 fast + 50 EZ
  • 75 fast + 75 EZ

MAIN SET (1650 yards)

• Broken Mile Swim – 15s rest at each break
• Your 1650 time = (clock time – 3:00 min) + :15s
  • 1 x 275
  • 1 x 250
  • 1 x 225
  • 1 x 200
  • 1 x 175
  • 1 x 150
  • 1 x 125
  • 1 x 100
  • 1 x 75
  • 1 x 50
  • 1 x 25
• Bonus Set (600 yards)
  • 8 x 75 on 1:45
    • Odds: 25 Fly + 25 Back + 25 breast
    • Evens: 75 Free

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10/1:15/1:30

Total Yards: 3050 – 3650