6-Beat-Kick Practice

Did this in a 20-yard pool.

WARMUP: 800
600 with Zura Alpha fins, alternating flutter, dolphin, free, back

200 breast kick, all positions

KICK SET: 400
10 X 40 with 4 Rocket Launchers before each 40.
Odds: breast kick on the back for 20, then breaststroke for 20
Evens: flutter kick on the back for 20, then freestyle with 6-beat kick

MAIN SET: 1500
Three times through all of the following:

With long-belt slider:
1 X 40, eggbeater resisted for 20, then assisted breat for 20
1 X 40 breaststroke
1 X 20 freestyle

5 X 80 on 1:30 sendoff (15 to 20 seconds RI)
Each 80 is 20 backstroke/20 free with 6-beat kick/20 backstroke/20 free with 6-beat kick

WARMDOWN: 120

Total Yardage: 2800