Warm-up
- 6 x 50 odds: swim/scull, evens: swim/kick
- 6 x 25 odds: streamlines, evens: drill
- 1 x 100 build slow to fast
Main-Set
4 Rounds: R1 = Buoy only. R2 = Gear-Free. R3: Fins. R4: No Gear
- 1 x 100 uptempo good technique :RI 45
- 2 x 50 FAST :RI 45
- 4 x 25 FAST :RI 30
- 1 x 100 EZ
The idea here is to use gear to focus on one part of your body (arms or feet). Then take the gear off and incorporate what you learned into your regular sprint stroke.
Cool Down
- 8 x 25 kick