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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