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