Focus: USRPT
WARM UP (600 yards)

  • 1 x 100 kick work on cadence – 1 2 3 strawberry 4 5 6 blueberry
  • Vertical Kick w/ arms extended – 4 x 30s w/ :30s rest
    Add hip snap to “straw” and “blue”
  • 4 x 25 kick into catch position
    Kick on side w/ lower arm extended, opposite arm in sailboat
    Snap hip down on “straw”
    Drive sailboat arm down at a 45 degree angle
    Repeat on other side snapping hip down on “blue”
  • 1 x 300 freestyle working on coordinating kick w/ catch

MAIN SET (1450 – 2700 yards)

3 x (14 x 50 on 1:00 followed by 200 recovery pull)

Rest s/b :20 + goal time. Adjust send off accordingly.

Goal Times: Kevin: 32, Jack :34, Scott :38, Julie :40, Candice : 42, Diane :42, Ryan :43,
Amy :45, Denise :45, Andrea :45, Rose :47, Barb :53, Sara :55, Kelly :58, Kyle 1:00, Joy 1:02

#1-5 set the pace – no failures #6-14: If you fail to reach a goal time, sit out one. If you fail two in a row or 3 total, go to the recovery phase.

COOL DOWN 

4 x 50 choice on 1:15 Total Yards: (2250 – 3500)

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