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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