SOTW Swim with Straight Wrists

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  200
4 X 50 with pullbuoy; each length is half scull of choice, half freestyle

MAIN SET:  1700+
No matter which stroke you’re swimming today, focus on swimming with a straight wrist…and pulling from the wrist area.

6 minutes relaxed swim or pull.  Mix things up with different strokes and kick

4 X 25 on :40
Odds:  Fly or fly drill
Evens:  Dolphin kick on your back

5 minutes relaxed swim.  Try to include some backstroke and breaststroke.  Again, your focus is swimming from the wrist, and maintaining a straight line from fingertips to elbow.

4 X 25 on :40
Odds:  Fly or fly drill
Evens:  Dolphin kick on your back

4 minutes relaxed freestyle swim or pull
Focus on swimming from the wrist and maintaining an unbroken wrist from the moment of the catch, all the way through to the finish of the pull.

4 X 25 on :40
Odds:  Fly or fly drill
Evens:  Dolphin kick on your back

3 swims of any distance on 3:00 sendoff
Try cycling through 25 back, 25 breast, 25 free.
Maintain straight wrist throughout.
Goal:  Descend time 1-3

WARMDOWN:  100-200 kick