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Warm Up
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600 (150 free/50 back)
3 x 100 IM (20 sec rest)
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Drill Set
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20 x 25 Freestyle Drill (5 sec rest)
**Start out with fins**
·
4 x 25 Kicking
on back
·
4 x 25 Kicking
on back (slight rotation)
·
4 x 25 Kicking
on back (arm extended)
·
4 x 25 Kicking
on side (arms by side)
·
4 x 25 Kicking
on side (arm extended)
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Main Set
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4 X 150 Build 1-4 to 90% (30 sec rest)
·
Get faster each
150 where the last 150 is at 90%
100 easy
4 x 100 Build 1-4 to 90% (45 sec rest)
·
Get faster each 100 where the last 150 is at
90%
100 easy
4 x 50 Build 1-4 to 90% (45 sec rest)
·
Get faster each 50 where the last 150 is at
90%
100 easy
100 Fast Max
Effort
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Kick Set
|
300 Kick
·
Every 4th
25 is Fast
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Cool Down
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3 x 100 easy
|
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TOTAL: 3600 Yards
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