Focus: Streamlining

WARM UP (1300 yards)

  • 5 x streamline push offs from the bottom of the pool
    Partner check: Minimal back arch? Arm to ear? Head neutral?
  • Vertical kick – 6 x 30s w/ :30s rest
  • 5 x power push offs from side of pool into streamline
    Partner check: Feet on wall w/ toes vertical to 45 degrees up?
    One arm under one arm over? Quads engaged? Body submerged?
    Minimal back arch? Head neutral? Arm to ear?
  • 8 x 50 on 1:00 from middle of pool – work on underwater streamline
  • 900 swim – alternate 100 pull, 100 kick and 100 swim

MAIN SET (1900 yards)

  • 9 x 100 free on descending intervals #1-3 are on 1:55 – Heart rate zone – white #4-6 are on 1:45 – Heart rate zone – pink #7-9 are on 1:35 – Heart rate zone – red
  • 1 x 100 EZ
  • 9 x 100 on 2:00 Stroke/IM Odds are IM Evens are choice stroke

COOL DOWN (200 yards)

  • 4 x 50 on 1:15

Total Yards: 3400

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