WARM UP (400 yds)
- Ankle stretches
- Vertical Kicking
- 6 x 15s w/ 15s rest
- 4 x 75
- #1-2: overhead scull
#3: midline scull
#4: finish scull
MAIN SET (1400 yds)
- 4 x 100 kick
- 1 x 400 baseline swim
- 6 x 100 heartrate set
- repeat interval when heartrate reaches 120bpm
COOL DOWN
- 200 easy
Total yards: 2000
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