WARM UP (1000 yds / 18 min)
- 1 x 400
- 3 x 200 kick w/fins on 3:15
- 1st 100 on your back – butterfly kick
- 2nd 100 free
MAIN SET (1800 yds / 32 min)
- Three Rounds
- 1 x 100 kick – no fins – build on 2:30
- 2 x 100 free w/ 6-beat kick on 1:45
- Two Rounds
- 1 x 150 kick – no fins – build on 3:45
- 1 x 300 free w/ 6 beat-kick on 5:00
Bonus
1 x 500 for time w/ 6-beat kick
COOL DOWN (400 yds / 8 min)
- 1 x 200 pull on 3:30
- 4 x 50 easy on 1:00
FYI: A 6-beat kick is three kicks for each arm stroke. Kicks #3 and #6 should be the strongest and occur and you are finishing the pull. Add acceleration to the pull after the catch and that last kick will take you far!
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