Opposite Extension

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