Head-Up Swimming

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  150
Three rounds:
30 seconds vertical sculling (try not to use your legs)
2 X 25; 1/2 length scull of choice + 1/2 length swim

MAIN SET #1:  450
Three rounds:
1 X 50 single-arm freestyle, with kickboard
1 X 100 freestyle swim or pull
Focus: Clean and outside-the-shoulder hand entry
Goal:  Descend time on third 100

MAIN SET #2:  400
4 X 50 with fins or pull buoy.
First 25 of each 50 = 1/2 length head-up doggie paddle + 1/2 length freestyle with high-elbow catch.
Second 25 = freestyle swim
Focus: Keep head stable during doggie paddle; employ Early Vertical Forearm (EVF) on freestyle swim
1 X 200 free; negative split; focus on EVF

MAIN SET #3:  750
Three rounds:
1 X 50 back, breast, or free; swim with closed fists or while holding a ping-pong ball in each hand
1 X 50 same stroke as above, but with “normal” hands
Focus: Pay attention to how your forearms interact with the water

Three rounds:
1 X 50 freestyle; swim with closed fists or ping-pong balls
1 X 100 freestyle swim or pull
Focus: Early Vertical Forearm and connecting with the water for the catch
Goal:  Descend time on third 100

WARMDOWN:  200 easy