WARM-UP (700 yds)

  • 100 kick w/ kickboard – emphasize 1st and 4th kicks
    Ev – ery – DAY, Vol – un – TEER or  Jap – an – ESE, En – gin – EER
  • Vertical Kick
    4 x quarter turns on each leg
    Continuous kick w/ hip snap to “DAY” and “TEER” – 6 x 30s w/ :30s rest
  • 8 x 25 kick into catch position
    Kick on side w/ lower arm extended, opposite arm in sailboat
    Snap hip down on “DAY”
    Drive sailboat arm down at a 45 degree angle
    Repeat on other side snapping hip down on “TEER”
  • 1 x 300 freestyle working on coordinating kick w/ catch

MAIN SET (1500 yds)

  • 2 x 150 pull w/ :20s rest – 50 doggie paddle, 50 Tarzan, 50 freestyle
  • 3 x 100 on 2:00
  • 2 x 150 on 2:45 – Body Squeeze Drill
    (Abs, Shoulder Retraction, Gluts, Nothing, Everything)
  • 3 x 100 on 1:55
  • 1 x 300 moderate pace

Cool Down (200 yds)

1 x 200 EZ choice

Total Yards: 2400

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