Friday Fun Day - UltraIMs & Battle Sprints

Warm-Up:
300 choice
10 x 75 Swim @1:10/Drill @1:20/Kick @1:30 by 75

              Choice
10 x 25 Fish Kick/normal Underwater Dolphin Kick 

              by 25 @:45

(Fish Kick = Underwater Dolphin Kick on your side for maximum range of movement)

UltraIMs:

5 x 100 sprint ultraIM @1:45

              Fly: Butterfree

              Back: sitting up arm-spinner

              Breast: ultraBR (heads-up double kick)

              Free: heads-up fists

Main Set - Battle Sprints written by Nitro:

2 x 4 x 50 Kick Fast @:45 

      1:00 rest 

      4 x 25 Battle Sprint @1:00 

      4 x 100 Easy Choice @1:45

Cool Down:

4 x 75 R-arm fly/L-arm fly/choice by 25 @1:20

Total:

75 Minutes

3500 yards