Focus: USRPT

WARM UP (1000 yards)

  • 1 x 200 free with heel pause to set up rotation
  • Remember – R arm extended = R heel pause,
    L arm extended = L heel pause
  • Drill: Human paddle drill into the wall – 5 x each side
  • 1 x 400 free
  • 1 x 200 pull only – no paddles, use hips to rotate
  • 8 x 25 on :40 build through the set – last 25 is the fastest

MAIN SET (1450 – 3000 yards)

3 x (16 x 50 on :55 followed by 200 recovery pull)

Goal Times: Jack : 34, Jim: 35

#1-5 set the pace – no failures #6-14: If you fail to reach a goal time, sit out one. If you fail two in a row or 3 total, go to the recovery phase.

COOL DOWN 

4 x 50 choice on 1:10

Total Yards: (2650 – 4200)

 

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