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

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