Focus: Ankles
On Deck Ankle stretch and roll out

Warm-up (1200 yards)

  • 200 SKPS
    Use fins for the kick
  • 8 x 50 on 1:00 Descend to Threshold pace – 1 second
    (50 time on pace chart)

Main Set (1450 yards)

3 x 150 broken at #1: 50, #2: 100 #3 on 2:30

  1. 50 moderately fast (see pace chart on back) + 100 mod.
  2. 100 mod. fast (see pace chart) + 50 mod.
  3. 150 moderately fast

100 Easy recovery

4 x 200 broken at #1: 50, #2: 100, #3: 150 on 3:15
        Same as above – See pace chart on back)

100 Easy recovery

Drill Set (450 yards)

  • 1 x 150 Fly kick on back,
    Thrust water on top of shins and foot away from you
  • 1 x 150 floppy free kick w/ board toes turned inward
     
  • 1 x 150 backstroke kick w/ pointed toes
    Thrust water from top of foot away from you

Cool Down (200 yds)

  • 4 x 50 choice on 1:10

Total Yardage: 3300

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