WARMUP: 400
With fins, alternate 25 fly drill/25 back drill/25 breast drill for 300 yards, gradually increasing the complexity of the drills, then 100 free
KICK WARMUP: 200
Kick a very EZ 200 to get the knees loosened up. Alternate 25 on your back/25 on your stomach.
KICK SET #1: 200
4 X 50 breast kick on 1:30, with 7 Rocket Launchers before each 50. Do these as a descend. (I went :55…:50…:46…:44.) Focus on narrow recovery of the legs and non-stop forward motion. Try not to surge.
EZ SET: 200
200 EZ backstroke
KICK SET #2: 200
Repeat KICK SET #1. (I went :50…:48…:46…:44.)
WARMDOWN: 100
100 EZ freestyle
Total Yardage: 1300
Comments