WARM-UP (1100 yds) 

  • 1 x 300 choice 
  • 2 x (4 x 100 Faddle Drill) – Work on opposition extension
    #1: Left fin, Right paddle #2: Right fin, Left paddle
    #3: Both fins, both paddles #4: No fins, no paddles 
  • Review streamline push-offs and power push-offs
     

MAIN SET (1500 yds) 

  • 12 x 50 on :55 
    #1-4: First 12.5 yds = power push off with breakout, 37.5 yds moderate
    #5-8: Power push offs on each wall with breakouts, rest moderate
    #9-12: Power push offs on each wall w/ breakouts, plus accelerate into turn 
  • Ladder w/ wall work – Work on power push-offs as above
    1 x 100 w/ :15s rest
    1 x 150 w/ :20s rest
    1 x 200 w/ :30s rest
    1 x 150 w/ :20s rest
    1 x 100 w/ :15s rest  
  • 4 x 50 on 1:30 – Hold a fast pace and work the walls   

Cool Down (200 yds) 

1 x 200 EZ choice 

 Total Yards: 2800 

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