Warm-Up (1000 yards)

  • Dryland warm-up: chair squats, airplane, plank marches
  • 10 x Vertical jumps to flags
  • 10 x push backs kicking from wall
  • Turn progressions
  • 1 x 500 choice
  • Fast/EZ kick ladder to 100 (start w/ 2 x 25…)
    Challenge – Kick without the board. You may use fins.

Pre-Set (400 yards)

  • 8 x 2-turn 50s on 1:00 – Fast in an out of wall

Main Set (1800 yards).

  • 8 x 100 on 1:30/1:40
  • 1 x 200 EZ pull recovery
  • 4 x 200 country club IMs on 3:15

Cool Down (200 yards)

  • 4 x 50 choice on 1:10

Total Yards (3400)

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