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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