Here’s a nice practice that overloads the legs just a tad. Do it right, and you’ll be wobbly all day.
• 600 Warm-up
• 12 x 50 on :50 – Swim / Kick / Drill – your choice
Main Set
• 6 x 100 kick on 2:00 – all flutter kick (for EVERYONE, including breaststrokers)
• 400 pull – your choice
• 5 x 100 kick on 1:50 – stick with flutter if you can, or switch to your main stroke – make the interval
• 300 scull down, swim back
• 4 x 100 kick on 1:40 – stick with flutter if you can, or switch to your main stroke – make the interval
• 200 drill – your choice
• 3 x 100 kick on 1:30 – do whatever you have to in order to make the interval
• 100 easy swim – your choice
• 2 x 100 kick on 1:20 – yep… go for it!
• 100 easy swim – your choice
• 100 all out kick for time.
• 200 loosen and try to climb out.
All times and distances were done in short-course yards.
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