SOTW Swimming with Fists

WARMUP:  400 (or 10 minutes) on your own

WARMUP SET:  200
8 X 25 freestyle
1&2:  Hands in fists
3&4:  Hands open, fingers relaxed
5&6:  Hands open, fingers held tightly together
7&8:  Hands open, fingers splayed

MAIN SET #1:  600-800
Two rounds of the following:
2 swims of any length and any stroke on 1:40 with hands in fists (or holding ping-pong ball, tennis ball, or noodle “donuts”); last half length always fast

2 swims of any length and any stroke on 1:35 with hands open and relaxed; last length always fast

4 swims of any length and any stroke on 1:30 with hands open or with paddles; last half length always fast

MAIN SET #2:  600-900
Three rounds of the following:
2 swims choice on 1:10 with hands in fists (or holding ping-pong ball, tennis ball, or noodle “donuts”)
1 swim choice on 2:10; hands open and relaxed; descend time by round

MAIN SET #3:  400-600
4 swims of any distance, freestyle, on 2:00
1st length always with hands open and fingers splayed (focus on the finish of the pull)
Last half length always fast

WARMDOWN:  200
Repeat the warmup set.  Try it with back, breast, or fly!