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Technique: Rotation Focus

Objective: Focus on rotating your body 45-60 degrees. (But never to 90, unless it's called for in a drill!)

Warm Up (400)

200 FS Easy
100 FS w/PB
100 FS Hard

Drill Sets (1000)

5 x 200 as drill 25 + swim 25, 10 seconds rest or only enough time to change tools

1. Tarzan Drill (head up)
2. Broken Arrow Drill
3. Scull
4. Doggy Paddle
5. Long Dog (a.k.a. underwater freestyle)

Conditioning (2000)

6 x 200 FS with 15 seconds rest, as follows:

1. FS
2. FS w/PB
3. FS w/PB + Paddles
4. FS
5. FS w/Fins
6. FS w/Fins + Paddles

8 x 100 FS Hard, 15 seconds rest

Cool Down (400)

400 FS easy

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