Focus: Distance

WARM UP (1200 yards)

  • Vertical Kicking – 4 x 1:00 w/ :15s rest
  • 1 x 350 choice
  • 5 x 50 :15s rest Stroke/timing progression drills
    #1: Kick on side, arm extended w/ bottom heel pause, face in
    #2: Kick on side and as in #1,  pull w/ extended arm and kick simultaneously, opposite arm stays at side, under water recovery
    #3: Alternate arms w/ in water recovery (Human Paddle)
    #4: Freestyle w/ 2-beat kick and above water recovery
    #5: Free w/ 6-beat kick and above water recovery
  • 1 x 350 free
  • 5 x 50 kick on 1:20

MAIN SET (2200 yards)

  • 10 x 100 on 1:45
    #1-2: 100 moderate
    #3-4: 25 fast + 75 moderate
    #5-6: 50 fast + 50 moderate
    #7-8:: 75 fast + 25 moderate
    #9-10: 100 fast
  • 1 x 250 pull recovery
  • 2 x 25 free w/ your eyes closed – did you swim straight? How many strokes before you hit the lane lines?
  • 1 x 400 – w/ eyes closed and practice siting every 5 to 9 strokes
  • Repeat timing progression drill w/ backstroke and then add 250 back

COOL DOWN (200 yards)

4 x 50 choice on 1:15

Total Yards: 3600

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