Focus: Catch

WARM UP (1100 yards)

  • 1 x 200 choice
  • Three Rounds of Drills
    1 x 50 doggie paddle – watch entry – fingertips point down
    1 x 50 human paddle – break and breathe as needed
    Human paddle into the wall – 5 x each side
  • 1 x 200 pull – fingertips down, enter at a 45 degree angle
  • 1 x 200 free
  • 8 x 50 – 25 kick + 25 drill IM order

MAIN SET (2100 yards)

  •  IM SET:  4 x 250 IM w/ :30s rest as follows:
    25 fly + 50 back + 75 beast + 100 free
  • Kick Set: 6 x 50 choice on 1:20
  • Long Swim: 800 yards continuous

COOL DOWN (200 yards)

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

Total Yards: 3500

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s