Note: rail stretch refers to a standing posture with arms at shoulder breadth, extending the wrists to the sky without arching. The armpits should open and the lats and back should be stretched
600 free strong pace inside flags
12 x 50 IM order- :05 rest
Ten race-pace quality strokes then easy free afterwards
4 x the following:
:30 exaggerated rail stretch standing
100 strong free
:30 exaggerated rail stretch standing
50 strong breast or fly
50 easy choice
:20 exaggerated rail stretch standing
50 all out free
:30 rest
50 all out breast or fly
:30 rest
200 clean, efficient free
8 x 50 IM order- :05 rest
Ten race-pace quality strokes then easy free afterwards
100 easy