Focus: Fists

Warm-up (200 yds)
1 x 200 choice

Pace Set (900 yds)

  • 2 x 50 on :55/1:00/1:10
  • 1 x 100 – Try to keep your 50 pace
  • 1:00 rest
  • 3 x 50 on :55/1:00/1:10
  • 1 x 150 – Try to keep your 50 pace
  • 2:00 rest
  • 4 x 50 on :55/1:00/1:10
  • 1 x 200 – Try to keep your 50 pace
  • 3:00 rest


Main Set (1100 – 1400 yds)

  • 1 x 400 for time
  • 1 x 100 EZ double arm backstroke
  • 1 x 200 pull w/ wrist toy
  • 1 x 100-200 pull free – no toy
  • 1 x 100-200 kick
  • 1 x 100-150 pull using fists
  • 1 x 100-150 free

Cool Down (200 yds)
Choice


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