Focus: Lats

Kick Set: Vertical Kick 6 x (:30s kic + 30s rest)

Drill Set: 3 x (2 x 100) one-arm drills as follows:

  • 25 L arm on top of kickboard w/ flat palm, R arm strokes
  • 25 R arm on top of kickboard w/ flat palm, L arm strokes
  • 50 free both arms
  • 25 L arm extended, R arm strokes (squeeze a balloon under armpit)
  • 25 R arm extended, L arm strokes
  • 50 free both arms

Main Set: 2 x (4 x 100 on 1:45/2:00/2:20) Build by 25s

  • 25 moderately fast + 75 moderate
  • 50 moderately fast + 50 moderate
  • 75 moderately fast + 25 moderat
  • 100 moderately fast
  • 3:00 break in between sets

Optional Fun Set: 4 x 200 country club IM on 2:45/3:30/4:00
Country Club IMs are 25 stroke + 25 free for each 50

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