WARM UP (400yds)

Vertical kicking6 x 20s w/ 20s recovery
12 x 25 -6 beat kick starting with scull-kick
beats 3 and 6 must be when left and right pull finishes, respectively
first person leaves when last person finishes

MAIN SET (1300 – 1600 yds)

Concentrate on your kick timing
4 x 25 on :30/ :40/ :50
4 x 50 on 1:00/ 1:20/ 1:40
4 x 75 on 1:30/ 2:00/ 2:30
4 x 100 on 2:00/ 2:40/ —-
Turn drills
* Tight tuck from front float
* Submergere after 3 strokes
* Somersault from tight tuck
Continuous Kick ladder
* 25 fast + 25 easy
* 50 fast + 50 easy
* 75 fast + 75 easy
Bonus Pull Set
6 x 50 on 1:10
Count strokes – Try to reduce your stroke count each 50

COOL DOWN

4 x 50 on 1:15/1:30
easy stoke down – choice
free back

Total Yards: 1900 -2200

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