WARM UP (1000 yds / 18 min)
- 5 x 200
- #1 easy on 3:30
- #2 kick on side(45 degrees) – alternate sides by 50s
- #3 pull on 3:15
- #4 one arm free – alternate sides by 50s
- #5 build by 50s
MAIN SET (1800 yds / 38 min)
- 4 x 100 on 1:40
- push off the walls with power + powerful kick
- 8 x 50 on 1:15
- Add 5-8 press-outs on the wall after each 50
- 2 x 200 on 3:10
- strong 6-beat kick
- 1 x 400 pull on 6:30
- accelerate through the pull
- 8 x 25 on :30
- incorporate all – powerful push-off, 6-beat kick and accelerating through the pull
COOL DOWN
200 EZ
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