Focus: Sprint/Kick

WARM UP (1250 yards)

  • ON DECK: Two Rounds of :30s Ankle stretch + :30s bridge + 10 x leg drops
  • Vertical Kicking – 5 x :45s kick w/ 15s rest
  • 400 choice
  • 3 x 150 w/20s rest: 25 L kick w/board, 25 R kick w/ board, 25 L arm only R arm at side, 25 R arm only L arm at side, 50 distance per stroke
  • 8 x 50 on :55

MAIN SET (1950 yards)

Three Rounds – Keep same stroke for 25s and 50s of the round

  • 6 x 25 on :30  w/ power push off and 12.5 fast the rest EZ
  • 4 x 50 on 2:00 from blocks – first 35 yds fast the rest EZ
  • 1 x 200 Pull recovery

Mini Kick Set:  2 x 100 IM kick – no board w/ 30s rest

COOL DOWN (200 yards)

4 x 50 on 1:10

Total Yards : 3400

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