Arms & Rotation

Objective: Focus on coordinating rotation and arm stroke.

Warm-up; Dist = 400 yards
1 X 400 FS

Drills; Dist = 600
4 X 50 6-Kick Switch Drill on back w/fins
4 X 50 6-3-6 Drill
4 X 50 Long Dog (freestyle but arms never come out of the water)

Drills & Conditioning Note: TP = Threshold Pace

Faster Group - Dist = 1800

Slower Group - Dist = 1800

Repeat set 3 times

100 FS @ TP + 10s rest
200 FS @ TP + 20s rest
300 FS @ TP + 30s rest

Repeat set 3 times, changing drill for each set

4 X 50 Drill:
   1: 6-Kick Switch on back w/Fins
   2: 6-3-6
   3: Long Dog
3 X 100 FS @ TP + 10s rest

Set 3 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim easy