Focus: Body Position

WARM UP (1100 yards)

  • 4 x 100 pull w/ :15s rest
    Incorporate hip snap w/ driving recovery arm down on “straw” and “blue”
  • 2 x 150 sailboat drill w/ 15s rest
    50 yds w/ 12 kicks per side + 50 yds w/ 6 kicks per side + 50 yds w/ 3 kicks per side
  • 4 x 25 kick into catch position
    Kick on side w/ lower arm extended, opposite arm in sailboat
    Snap hip down on “straw”
    Drive sailboat arm down at a 45 degree angle
    Repeat on other side snapping hip down on “blue”
  • 1 x 300 freestyle working on coordinating kick w/ catch

MAIN SET (2500 yards)

  • Ladder PINK ZONE set – Rest is 20s per 100
    100 backstroke
    200 pull w/ paddles
    300 free
    400 w/ fins
    500 pull – no paddles
    600 free – negative split

  • Pyramid WHITE ZONE Kick Set – Rest is 15s per 50
    25 – L foot only
    50 back stroke
    75 free
    100 fly on back
    75 free
    50 breaststroke
    25 – R foot only

COOL DOWN (200 yards)

  • 1 x 100 double arm backstroke
  • 1 x 100 choice EZ pull

Total Yards: 3800

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