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
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