Focus: Early Vertical Forearm
Warm-up (1100 yards)
- Dryland: Early vertical forearm demonstration and trial
- 1 x 200 free (sub-white zone: 120-130bpm)
- Drill Set: 3 x (4 x 25) first person goes when last person touches
First round: Alternate left and right arm scooter drill w/ board
Second round: Doggie paddle
Third round: Tarzan - 1 x 200 free (white zone:130 – 150 bpm)
- Turn Drills: 5 x Approaches – stop when you hit the wall, check out foot placement s/b 0-45 degrees off of vertical, then re-align and push off (SINK, TOUCH, PUSH)
- 2 x 100 on 2:00 – 25 left arm extended kick + 25 right arm extended kick +
50 6/3/6 drill - 1 x 200 free (pink zone: 140 – 160 bpm)
Main Set (2000 yards)
- 10 x 100 w/ varying rest intervals – see below
(Short intervals – PINK zone, long intervals – WHITE zone)- 1 x 100 on 1:45 free
- 1 x 100 on 2:15 choice
- 2 x 100 on 1:45 free
- 1 x 100 on 2:15 choice
- 3 x 100 on 1:45 free
- 1 x 100 on 2:15 choice
- 4 x 100 on 1:45 free
- 1 x 100 on 2:15 choice
- 5 x 100 on 1:45 free
- 1 x 100 on 2:15 choice
Cool Down
- 1 x 100 double arm backstroke
- 1 x 100 EZ kick
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