Focus: Hip Flexors
On Deck: Forward lunge, arms overhead, back heel up

Warm-up (900 yds)

  • 1 x 200 choice
  • 6 x 75 on 1:20
    Odds are free, evens back w/ pointed toes
  • 5 x 50 on 1:00      (25 free drill + 25 free)

Main Set (2000 yds)

  • 1 x 100 on 1:35
  • 1 x 100 on 2:00
  • 2 x 100 on 1:35
  • 1 x 100 on 2:00
  • 3 x 100 on 1:35
  • 1 x 100 on 2:00
  • 4 x 100 on 1:35
  • 1 x 100 on 2:00
  • 5 x 100 on 1:35
  • 1 x 100 on 2:00

Kick Set (250 yds)

  • 2 x 125 kick w/ fins (75 on back, 50 free, no board), 20s rest

Cool Down (200 yds)

Total Yardage: 3350

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