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Kick/Pull Sets

Did this in a 20-yard pool.

WARMUP: 800
With Zura Alpha fins:
600 dolphin kick, flutter kick, free

200 breast kick, various positions

KICK/PULL SET #1: 1200
10 X 120 with pull buoy
Odds (pulling on 2:00): 20 free/20 back/20 free/20 breast/40 free
Evens (kick with pull buoy on 2:45): 20 breast/20 flutter/60 breast/20 dolphin

KICK/PULL SET #2: 400
With Zura Alpha fins.
10 X 40 with 5 bobs recovery between 40s
Odds: 20 breast arms with dolphin kick under water/20 hand-lead dolphin kick on your back with arms on the water and head up (look at your feet)
Evens: 20 breast arms with dolphin kick UW/20 head-lead dolphin kick on your back with hands “in pockets” and head up. Look at your feet and, as you kick, make as huge a bulge with you feet as you can.

KICK/PULL SET #3: 400
With Zura Alpha fins.
10 X 40 with 5 bobs recovery between 40s
Odds: 20 hand-lead dolphin kick arms on the water and head up/20 body-dolphin breast breathing every stroke and working on agressive, fast hands with big body motion
Evens: 20 head-lead dolphin kick on your back with hands in pockets and head up, making huge bulge with your kick/20 body-dolphin breast breathing every stroke working on fast hands and big body motion.

WARMDOWN: 200 EZ

Total Yardage: 3000