Sprint day with Jordan
Warm-up:
10 minutes of free swimming
200 Swim
200 IM (25 drill, 25 swim)
200 Pull
Main Set:
2×100 cruise +0
50 easy
45 sec vertical kick hands anywhere
25 head out of water kick
5 stream line jumps with dolphin kick – https://www.youtube.com/watch?v=MVvDsakanv4
50 dolphin kick on back
75 (25 FAST, 25 EZ, 25 FAST)
2×100 cruise+0
50 easy
30 sec vertical kick hands up
25 head out of water kick
5 stream line jumps with dolphin kick
50 dolphin kick on back
75 (25 FAST, 25 EZ, 25 FAST)
2×100 cruise +0
50 easy
15 sec vertical kick stream line
25 head out of water kick
5 stream line jumps with dolphin kick
50 dolphin kick on back
75 (25 FAST, 25 EZ, 25 FAST)
100 supersonic