Focus: Body Position

WARM UP (1300 yards)

  • 8 x 25 –start holding a front float for 5s, then add kick and swim
  • 1 x 300 choice swim
  • 2 x 100 drill 25 fashion model on back – lead rotation w/ hips 25 L arm only backstroke, R arm at side 25 R arm only backstroke, L arm at side 25 6 – 3 – 6 – backstroke
  • 1 x 200 backstroke
  • Kick set w/ flip flops – 8 x 50 on 1:30

MAIN SET (1900 yards)

  • 4 x (4 x 25 on :30)
    #1: Fast  to EZ
    #2: EZ to Fast
    #3: All EZ
    #4: All fast
  • 1 x 200 for time
  • 1 x 100 EZ recovery
  • Heart Rate Set 12  x 100 w/ rest until your heartrate drops to 110-115
    #1, 4, 7, 10: WHITE ZONE
    #2, 5, 8, 11: PINK ZONE
    #3, 6, 9, 12: RED ZONE

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 choice kick

Total Yards: 3400

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