Focus: Early Vertical Forearm

Warm-up (1150 yards)

  • Vertical Kick w/ hip rotation: 4 x (:30s kick + :15 rest)
  • 1 x 200 free (sub-white zone: 120-130bpm)
  • Drill Set: Three Rounds (750 yards)

    • 1 x 50 scooter drill – 25 each arm
    • 1 x 50 doggie paddle
    • 1 x 50 Tarzan
    • 1 x 100 free
  • 1 x 200 free (white zone: 130-150bpm)

Main Set (1800 yards)

REPS TYPE INTERVAL ZONE
4 x 50 Kick – drop 1-2s each rep 1:20 PINK
4 x 50 Free- drop 1s each rep 1:00 PINK
1 x 100 Pull None WHITE
2 x 100 Kick – drop 1-2s each rep 2:40 PINK
2 x 100 Free- drop 1s each rep 1:40 PINK
1 x 200 Pull None WHITE
1 x 200 Kick – descend each 50 5:00 PINK
1 x 200 Free – descend each 50 3:15 PINK
1 x 300 Pull None WHITE

Cool Down (200 yards)

 

  • >4 x 50 choice on 1:10

Total Yards: 3150

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