Short and sweet for our last set of the year.
This was at the tail end of a longer main set, but it could be used as a stand-alone 400-yard mini set at any point in a workout. It will get your legs and lungs buzzing. Maintain your intensity all the way through on the 25s.
4 X 25 kick (choice) FAST on :40 sendoff/turnaround
100 easy recovery
8 X 25 kick (choice) FAST on :40
#1 and #2: use a kickboard
#3 and #4: kick on your back
#5 and #6: kick under water for as much of the length as possible (take a breath in the middle if necessary)
#7 and #8: use a kickboard