Focus: USRPT

WARM UP (900 yards)

  • 1 x 200 choice
  • 4 x 50 kick on 1:20
  • Drill: 1 x 50 fashion model on back (arms at sides)
  • Drill: 1 x 50 fashion model on back w/ heel pause (top leg)
  • Drill: 1 x 50 – 25 L arm only + 25 R arm only one arm backstroke (Pause L heel before L arm pull, Pause R heel before R arm pull)
  • Drill: 1 x 50 backstroke w/ 2-beat kick
  • 1 x 100 backstroke
  • 8 x 25 build on :30

MAIN SET (1450 – 3000 yards)

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

Goal Times: Jack : 34, Jim: 35, Kevin :31

#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  (200 yards)

1 x 100 double arm backstroke

1 x 100 breaststroke

 

Total Yards: (2650 – 4100)

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