Skillz & Drillz / 2300m

Distance: Warm Up 400m Choice (Fins Optional) Main 300m as *50m Sculling (w/ PB) *25m R Arm, 25m L Arm *50m Catch Up 6 x 50m on :20 RT *1 x 50m Catch Up *1 x 50m 3/4 Catch Up - Initiate catch just before recovery hand touches the water *1 x 50m 1/2 Catch Up - Initiate catch just after recovery arm passes the shoulder *Repeat 200m Kick 6 x 50m Breakouts on :30 RT *Fins Optional *3 - 5 dolphin kicks off each wall *No breath first 2 or 3 strokes *Hold a tight streamline *#3 & 6: First 3 strokes fast (No breath), swim easy to turn/wall 200m Kick 4 x 100m on :25 RT *Minimum stroke count (think about using 3/4 catch up) *Build last 10m into each turn *3 Dolphin kicks off each wall (min) Swim Down 200m Choice