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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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