15:00 Choice Warm Up
Some Drill Suggestions:
Side Kick vs. Sailboat
Sculling vs. Pullout Sculls
Straight Arm vs. Finger Tip Drag
Catch Up vs. 3rd Stroke Max Glide
Kick
10/12 x 50 Pace 1:15, 1:30, Max :10
4/8 x 25 F.L.E.A. Min :10
*REMEMBER: Catch Shape/Water Weight*
Up to 200 25 Min Legs/25 No Legs/50 EZ Back
100 Scull
25 Mid Scull
10 Top Scull
15 Scull Pullouts
300 Pull 25 3rd SMG/25 CU/50 Build
2x
2 x 200 Pace @ Usual Interval :WFG
4/6 x 50 Score:
Prioritize Speed + Pace Stability 1:00, 1:05, 1:10, 1:20
Stroke Awareness Only
3 x 100 Pull: Desc 1-3, #3 ALL OUT Min :30
200
50 EZ Non FR
25 Drill Choice
25 FR Tech :WFG
400 Choice Equip :00
≤ Usual Interval
200 Kick
15 Sprint
35 Steady
50 EZ —
PS- formatting is not the same as the table-form in my print copy, so things may be misaligned. Read through carefully.
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