Warm-Up (1300 yards)
- 200 SKPS
- 10 x 50 on :55 (RARLS)
#1-2: Rotate Hips
#3-4: Angle entry down
#5-6: Retract shoulders
#7-8: Lead pull w/ wrist
#9-10: Sync kick and pull w/ 2-beat kick
- 10 x 50 on :55 (RARLS)
Pre-Set (350 yards)
First 1/2 of each distance, swim w/ retracted shoulder blades.
Second half strong, synced 6-beat kick
- 1 x 50 :15s rest
- 1 x 100 :30s rest
- 1 x 200
Main Set (2000 yards)
4 x 500 as follows:
- 5 x 100 on 1:35 + 1:00 rest
- 3 x 100 on 1:30 + 1 x 200 on 4:00
- 2 x 200 on 3:00 + 1 x 100 on 2:30
- 1 x 500 (Think RARLS by 100s– rotate hips, angle down, retract shoulders, lead w/ wrist, sync pull and kick)
Cool Down (200 yards)
- 2 x 100 – backstroke or double arm backstroke
Total Yards: 3850
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