Warm-up
- 8 x 25 : work on streamlines! Kick off those walls!
- 2 x 100 DRILL – mix up the drills, work on your stroke!
- 200 Build – start slow, finish strong
Main Set
2 Rounds
- 1 x 75 uptempo + 20
- 2 x 25 FAST + 30
- 1 x 75 uptempo + 20
- 2 x 25 FAST + 30
- 1 x 50 EZ
- 1 x 100 uptempo + 20
- 2 x 50 FAST + 45
- 1 x 100 uptempo + 20
- 2 x 50 FAST + 45
- 1 x 100 EZ
Dessert
Your choice of kicking or pulling. If you choose kick, do 4 x 100, rotating a fast 25 into each 100. If you choose pull, do 3 x 150, rotating a faster 50 into each 150