Focus: Efficient Kick

WARM UP (900 yards)

  • Use your hips to drive your pull
    • 1 x 200 pull
  • Walk on water – 2 beat kick
    • 1 x 100 – swim w/ one kick per pull driven by the hips
  • 1 x 200 – 6-beat kick breakdown with right arm holding kick board
    • Count 1: L. arm and R. leg extended
    • Count 2: L. arm catches and L. leg kicks
    • Count 3: L. arm pulls diagonally toward the body and R. leg kicks
    • Count 4: L. arm finishes simultaneously with L. leg kick
    • Count 5: L. arm starts recovery and R. leg kicks
    • Count 6: L. arm finishes recovery and L. leg kicks
    • Second 100 is with L. arm holding the kick board
  • 1 x 400 freestyle w/ 6-beat kick

MAIN SET (2100 yards)

  • 3 x 500 – 1:00 rest
    • #1: 100 + 10s break to check time, 100 + 10s break to check time, 300 at the 100s average pace
    • #2: 200 + 10s break to check time (still on pace?), 300 at average 100s pace
    • #3: 500 at average 100s pace
  • 1 x 200 kick w/ board
  • 1 x 200 backstroke pull w/ hip drive
  • 2 x 100 backstroke – :30s rest

COOL DOWN (300 yards)

  • 6 x 50 choice on 1:15

Total Yards: 3300

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