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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