Warm-Up (650 yards)

  • 1 x 250 choice
  • 8 x 50 on 1:00 Entry Drills
    Odds: Fingertip drag – Fingertips enter first, then wrist, then elbow.
    Evens: Give the opposite wall the bird. Pitch arm down and extend.

Main Set (1750 yards) – Start at 5:30AM

  • 1650 – 66 lengths or 3 x (5 x 100) + 150
  • 1 x 100 backstroke recovery

Secondary Set (700 yards) – Take :20s rest after each repeat

  • 1 x 100 no board kick
  • 1 x 200 pull w/ buoy – 50 L arm + 50 R arm + 100 both arms
  • 1 x 100 no board kick
  • 1 x 200 – 6 – 3 – 6 drill
  • 1 x 100 free w/ straight entry, arm pitched down

Cool Down (200 yards)

    • 1 x 100 double arm backstroke
    • 1 x 100 breaststroke

 

Total: 3300

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