Focus: Kicking Efficiently

WARM UP (800 yards)

  • 1 x 200 pull, drive stroke with your hips
  • 2 x 100 one arm free, opposite arm at side, breathe on opposite stroking side
  • 1 x 200 free w/ 6-beat kick
  • 1 x 200 kick

MAIN SET (2500 yards)

  • 17 x 100 on 1:50 – Why 17? b/c it is about a mile
  • 1 x 200 IM kick
  • 8 x 25 choice stroke drills :10s rest
  • 8 x 50 choice stroke on 1:15

COOL DOWN (200 yards)

  • 1 x 100 easy free
  • 1 x 50 double arm back
  • 1 x 50 old lady – I don’t want to get my hair wet breaststroke

Total Yards: 3500

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