Focus:Streamlining

Warm-up (800 yards)

  • 6 x Vertical squat push off to vertical kick – 35s on 25s rest
  • 5 x Partner Front Float
    • Goal: Back of head, upper back, butt, heels on surface of water
    • Give feedback to partner
    • Start with arms at side, progress to streamline
  • 8 x 25 kick on side w/ lower arm extended – work on body position
    • First person starts when last person finishes
    • Roll on back to breathe
    • Press armpit down to keep hips up
  • 8 x 25 descend on :40/:45/:50/1:00
    • Work on push offs – SINK, TOUCH, PUSH,  DOLPHIN KICK + BREAKOUT
    • Add 3 fast strokes after breakout
    • Each 25 push off should get faster
    • Swim the last 12.5 EZ
  • 4 x 100 in white zone (130-150 bpm)

Main Set (1200 – 1800 yards)

  • Two to Three Rounds – Work on keeping core tight
    • 4 x 50 kick w/ board in pink zone (140 – 160 bpm)
    • 1 x 100 in white zone (130-150 bpm)
    • 1 x 150 in pink zone
    • 2 x 75 pull in white zone

 

Cool Down – 100 to 200 EZ

Total Yards: 2200 – 2800

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