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
Leave a Reply