This Will Make You Faster/ 5400
Warm Up:
200 Choice 200 Social Kick
16x25 as Choice/ No breath/ Choice/ No Breath
Pre Set: 1x
8x50 on 15-20 Rest Odds:Kick/drill Evens: Kick/Swim
200 IM Kick/drill by 25
8x50 on 15-20 rest as Drill/ Swim - IM Order
Main Set 1x
300 Cruise 15-20 rest - 75% effort with 4 Dolphin Kicks = (DK)
2x 50 on 10-15 rest - 85-90% effort 10-15 rest
200 Cruise 15-20 rest - 4 DK
4x 50 on 10-15 rest - Descend down to 90% Effort
100 Cruise on 15-20 rest - 4 DK
6x 50 on 10-15 rest - 25 Build/ 10m fast/ez - Fast Walls
100 Cruise on 15-20 rest - 4 DK
2x 50 on 20 rest - 25 fast/ 25 ez
200 Cruise on 15-20 rest - 4 DK
4x 50 on 10-15 rest- descend 1-4
300 Cruise on 15-20 rest - 4 DK
6x 50 on 10 rest - solid average 90% effort
Bonus Set 1x (for more distance)
6x 150 on 10-15 rest - w/ Fins 3 DK as Free/stroke/free then Stroke/free/stroke
Warm Down: 6x 50
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