Equipment:
Kickboard, Buoy
Warm-Up:
300 choice
Pull Set:
4 x 150 Pull; 100 Free + 50 IMO
Middle 50 fast; 10 sec rest
25 Easy:
board kick to blocks side
Main Set:
6 x 200 Easy Drill @4:00
4 x 25 Kick; Burst/Build/Easy/Fast by 25 @:30
10 push-ups @:45
10 squat jumps @~:45
100 dive choice sprint for time
For Fun:
1 x 200 dive choice sprint for time
Cool Down:
6 x 50 Choice @1:00
Total:
80 minutes
3800 yards
