Focus: Arm to Ear
Warm-up (1000 yards)
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- 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
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