Focus: Power
WARM UP (1400 yards)
- 1 x 400 choice
- 1 x 200 Fly kick on back w/ fins
- 4 x 100 :30 rest as follows:
25 R arm only w/ L arm at side – Breathe on Left side
25 L arm only w/ R arm at side – Breathe on Right side
50 Hip driven free - 4 x 100 :30s rest – Faddle drill w/ 6 beat kick
1st 100: Right paddle + Left fin
2nd 100: Left paddle + Right fin
3rd 100: Both paddle s + Both fins
4th 100: No paddles + no fins
MAIN SET (1800 yards)
Three Rounds – keep the same stroke for entire round Round 1: Use fins, Round 2 Fins + paddles, Round 3: nothing
- 1 x 200 on 3:00 – Fast in and out of flags, rest is moderate
- 4 x 25 on :40
#1: Power push off then moderate
#2: Moderate to fast finish on your side, head down
#3: EZ
#4: All sprint - 1 x 100 EZ
- 2 x 50 on 3:00 – All sprint
- 1 x 100 EZ
COOL DOWN (200 yards)
- 2 x 100 :30s rest – EZ pull – no paddles
Total Yards: 3400
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