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 150 – Squeeze drill on back
- 4 x 150 on 2:30 – Tempo Trainer = 90
- 1 x 150 Squeeze 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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