Solid Kick Set: 3100 Total Distance
Warm Up
300 Choice mix strokes
100 Choice Kick
4x50 IM Order
Pre Set
8x 25 Descend 1-4 & 5-8 on 10 sec rest
Main Set: Total 2000
2x 200 kick Best Stroke
100 swim Recovery
4x100 kick Weakest Stroke
100 swim Recovery
8x50 kick IM order by 50
100 swim Recovery
16x 25 kick every 4th 25 Sprint
100 Swim Recovery
Cool Down
300 Choice
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