WARM-UP (900 yds)

  • 1 x 200 choice
  • Vertical Kick – 8 x ¼ turns on each leg, point toes and kick like a ballerina
  • 8 x 50 – [25 kick into catch position (see below) + 25 free] on 1:00
    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”
  • 2 x 150 squeeze drill

MAIN SET (1500 yds)

  • 1 x 100 kick – ballerina style w/ pointed toes and kickboard
  • 8 x 75 on 1:40 – Keep a steady rhythm, use tempo trainer
  • 1 x 100 kick – ballerina style w/ pointed toes and kickboard
  • 4 x 75 on 1:40 – 25 back + 25 breast + 25 free
  • 1 x 100 kick – ballerina style w/ pointed toes and kickboard
  • 4 x 75 on 1:30 – – Keep a steady rhythm, use tempo trainer

Cool Down (200 yds)

  • 1 x 200 EZ choice

Total Yards: 2600

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