Focus: Shoulder Position

Drill Set: 4 x 100 pull – 1st 25 is protract + retract shoulder then pull

Short Rest Interval Set: 2 x (12 x 25 on :30) First 25 sets your pace
Recover in between sets with a 100 EZ kick

Main Set: Endurance Swim
5:00 minutes choice + 1:30 rest
10:00 minutes choice + 2:00 rest
5:00 minutes choice
Challenge: Can you double your 5:00 distance in 10:00?

Focus: Eyes

On Deck: Backstroke against the wall

Drill Set #1: 4 x 75 w/ cup of water on forehead for the first 25

• 25 arms at sides, kick on back + 50 backstroke
• 25 left arm lead on back + 50 backstroke
• 25 right arm lead on back + 50 backstroke
• 25 6&6 + 50 backstroke w/ cup of water

Drill Set #2: 6 x 50 – One google in the water, eyes focus on deck

• Kick on side, L arm extended, one google in the water, breathe
• Kick on side, R arm extended, one google in the water, breathe
• 6 & 6 same as above
• 6 – 3 – 6
• Breathe every 3rd stroke – on google in the water
• Freestyle your way, one google in the water every breath

Main Set: 2-3 x (4 x 100)

1. 25 backstroke or 2 fly strokes off the wall + 75 free
2. 50 backstrokes or 2 fly strokes off the 1st 2 walls + 50 free
3. 75 backstroke or 2 fly strokes off the 1st 3 walls + 25 free
4. 100 backstroke or 2 fly strokes off all walls

Focus: Eyes: Look blackline and directly to the side, keep neck long

On Deck: Hip swing, add arms keep head in line with spine

Kick Set: 3 x (4 x 50)
#1 tombstone, #2 board, #3 no board, #4 6-beat kick swim
Main Set: Endurance
Descending intervals by 15s starting at 3:00, do whatever distance you can

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