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

Total Yards: 3300

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