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
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