Focus: Arm to Ear

Warm-up (1000 yards)

    • 6 x (Front float to tight tuck followed by a vertical squat push off)
    • 4 x 50 kick on side w/ lower arm extended – work on arm to ear
      • Look down
      • To breathe –roll up keeping arm to ear
      • Press armpit down to keep hips up
    • 8 x 25 – KSBSK
      • Kick on side w/ lower arm extended, Stroke, Breathe w/ arm next to ear, Stroke back to original side, Kick on side & repeat
      • Switch sides each 25
    • 8 x 75 in white zone (130-150 bpm)
      • Work on keeping arm next to ear when you breathe
      • SINK, TOUCH, PUSH, 2-3 x Dolphin kick on side, breakout stroke

 

Main Set (1600 yards)

  • 4 x 200 on 4:00– add a pink zone 50 each repeat
  • 1 x 100 EZ backstroke recovery
  • 4 x 100 kick on 3:20 – add a pink zone 25 each repeat
  • 1 x 100 EZ backstroke recovery
  • 4 x 50 pull on 1:10 – add a pink zone 12.5 each repeat

Cool Down –200 EZ

Total Yards: 2800

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