Focus: Early Vertical Forearm
Warm-up (1250 yards)
- 5 x 100 on 2:00 – 75 free + 25 streamline kick on back WHITE
- Drill Set: 10 x 75 on 2:00 WHITE
Odds : 25 doggie paddle + 25 free + 25 Tarzan
Evens: Free – moderately relaxed - 4 x Broken Turns – approach + STOP BREATHE + push off
Main Set (1900 yards)
REPS | TYPE | INTERVAL | ZONE |
10 x 50 | Pull descending #1-5 & #6 -10 | 1:00 | PINK |
8 x 25 | Choice Kick – FAST | :50 | RED |
1 x 100 | Easy Backstroke | NONE | WHITE |
2 x 200 | Free | 3:20 | PINK |
1 x 200 | IM | 4:00 | PINK |
2 x 200 | Free | 3:15 | PINK |
1 x 100 | EZ Kick | None | WHITE |
Cool Down (200 yards)
4 x 50 choice on 1:10
Total Yards: 3350