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

Total Yards: 3200 or 3700

1 Comment

  1. 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!

    Like

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