Focus: Hip Flexors
On Deck Monster Walk

Warm-up (1400 yds)

  • 1 x 400 choice
  • 8 x 50 on 1:00 – 25 stroke + 25 free
  • 1 x 200 pull
  • 8 x 50 on :55

Main Set (800 yds)

1 x 800

Drill Set (750 yards)

6 x ( 1 x 50 kick w/ fins on 1:00
      + 1 x 75 free or backstroke w/fins on 1:00)

Cool Down (200 yds)

  • 1 x 200 EZ no fins

Total Yardage: 3150

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