Warm-up: 5 minutes of 25’s – one leg kicking. 20 second rest interval (Kicking takes Oxygen!) Focus on getting propulsion from both down and UP motion of the leg.
5 minutes of 50’s – try to get a 6 beat kick without slowing down your arms. If you have to slow down your arms – try a 4-5 beat kick. 20 second rest interval
5 minutes of 25s – explosive dolphin kicks off the wall. Try to do 2 more dolphin kicks than you usually do. Once you break surface, swim easy rest of 25.
75 kick – work on technique. :15s RI (Rest inverval)
75 non-free (work on 6 beat kick on long axis) :15s RI
75 free (work on 6 beat kick) :30s RI (Get ready for fast kick coming up!)
75 kick for TIME – fast as possible!