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)
Leave a Reply