Focus: Hips / On Deck: Hula Hoops

Warm-up w/ Drills (800 yds)

  • 1 x 200 choice
  • Improv Vertical Kick as a group w/ ball
    And Aaron Peirsol’s Cock and Spin kick
  • 8 x 50 on 1:10 Skate Drill w/the Aaron Peirsol kick
    (Skate drill is similar to catch-up, but w/ and in water recovery skating forward)
  • 1 x 200 backstroke

Main Set (1300 yards)

  • 5 x (25 back +50 free + 25 breast or fly on 2:30)
    Every third 25 is fast and the last 25 is EZ
  • 5 x 100 pull w/ :10s rest (50 back + 50 free)
    Challenge: Match the # of stroke cycles for each stroke
  • 4 x 75 free or back on 1:45

Cool Down (200 yds)

  • 1 x 200 EZ no fins

Total Yardage: 2500

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