Sandwich Swim

Here's Saturday's Masters workout:

Skill: Early Catch
Drill: Shoulder-Catch

You can see this drill in action here

Warm Up

2 X (100 Swim, 100 Kick, 100 Pull
100: Cheek-to-shoulder
6 x 25: Shoulder-Catch: Start your pull prior to allowing your shoulder to break contact with your cheek)

4 X 75 Powerup: Keep early catch



Main Set

6 x 150 stroke sandwich (50 free, 50 stroke IM order, 50 free) @ 2:30

8 x 75 Kick Sandwich 25 Swim EZ, 25 Kick Moderate, 25 Swim Fast @ 1:30

4 x 100 Dolphin Sandwich: Underwater Dolphin 12 yards, sprint to end of pool, Moderate 50, Underwater Dolphin 12 yards then sprint to end @ 2:00

3 x 200 Pull Sandwich 50 Swim, 100 Pull, 50 Swim: Hold your lowest Stroke Count throughout

100 EZ



Total Yardage: 4000