Friday, 9/4/15

WARM UP(1200 yds / 22 min)

1 x 400

Two Rounds of 4 x 100 on 1:50 FADDLE

#1: Right paddle + Left Fin

#2: Left paddle + Right Fin

#3: Both paddles + Both fins

#4: No paddles + no fins

MAIN SET (1500 yds / 24 min)

Theme of Set: The six-beat kick

4 x 200 on 3:20

4 x 100 on 1:40

4 x 50 on :50

4 x 25 on :25

COOL DOWN (600 yds / 12 min)

1 x 200 pull on 3:30

4 x 50 kick on 1:30

2 x 100 on 2:00

Total Yards: 3300