Warm-Up (950 yards)
- 1 x 300 choice
- 10 x 25 Catch Kick drill w/ fins and snorkel if you have one
Kick w/ one arm in catch position (high elbow w/ forearm hanging vertical in front of shoulder, palm facing back, fingers pointing down) opposite arm at side, shoulders flat, parallel to the water surface. - 2 x 200 pull on 3:00
#1 – no paddles #2: – paddles
Pre-Set (800 yards)
- 8 x 100 on descending intervals
#1-3 on 1:35 #4-6 on 1:30 #7-8 on 1:25
Main Set (1600 yards)
Two Rounds – Set your pace during the 50s
See if you can match or beat your 400 time on the second round
- 4 x 50 on :50
- 1 x 200 on 2:45
- 1 x 400
- 2 minutes rest
Cool Down (200 yards)
- 1 x 200 back – single or double arm
Total Yards: 3550
Leave a Reply