WARM-UP (850 yds) 

  • 1 x 250 choice 
  • 1 x 100 – Fashion Model Kick on back or front w/ snorkel
    Rotate from side to side w/ a strong downward thrust kick & hip snap 
  • 2 x 200 – First 100 = 2-beat kick + Second 100 = 6-beat kick 
  • 1 x 100 – Fashion Model Kick on back or front w/ snorkel 

MAIN SET (1650 yds) 

  • 4 x 75 on 1:20 – Keep a steady rhythm – Tempo Trainer = 90 
  • 1 x 15– Squeeze drill on back 
  • 4 x 150 on 2:30 – Tempo Trainer = 90 
  • 1 x 15Squeeze drill on back 
  • 1 x 300 – Tempo Trainer = 90 
  • 1 x 150 Squeeze drill on back 

Cool Down (200 yds) 

1 x 200 EZ choice 

Total Yards: 2700 

 

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