Warm-Up (750 yds)

  • ON DECK: Scapular adduction (good) vs abduction (bad)
  • Vertical Kicking – 4 x :30s + :30 rest
  • 4 x 75 on 1:45
    • 25 Kick on side L arm extended, 25 switch to R side, 25 free
    • Face is in water, looking down, scapula is adducted. Roll on back to breathe
  • 4 x 75 on 1:40 – 50 6-3-6 drill + 25 free
  • 1 x 150 backstroke

Pre-Set (400 yards)

8 X 50 pull on 1: 00 – work on pulling shoulder blades down and together

Main Set (1200 yards)

4  x 300 w/ 20s rest – speed s/b 60-70% of max
Cruise the first 200, then add a stronger 6-beat kick for the last 100

Secondary Set (300 yards)

6 x 50 kick w/ board on 1:30
25 is tombstone kick + 25 is flat board (regular kick)

Cool Down (200 yards)

4 x 50 on 1:10 choice

Total: 2850

 

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