- Warm-up
- 6 x 50 : odds swim/scull, evens swim/kick
- 300 : every 3rd length uptempo
- 4 x 25 : work on streamlines
Main Set
Practice skills in the 25s, incorporate into 50s. Round 1: work on moving arms fast during out of water recovery – recovery doesn’t propel us forward, so let’s make it as fast as possible! Round 2: work on overkicking. Round 3: put on paddles and fins and become a rocket! Have fun!
3 Rounds:
- 6 x 25 FAST +30
- 2 x 25 EZ
- 2 x 50 FAST + 60
- 1 x 50 EZ