Warm-up
1000 Reverse SKIPS
3x (50's on 1:00; Freestyle Drill Progression)
...50 12 kicks each side, Shark-fin recovery, pause, return, stroke
...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke
...50 12 kicks each side, shark-fin, finish stroke
...50 swim, mindful of rotation & recovery
2x200 Back 3:00 (Min. 5 kicks off each wall)
2x100 Fly K on Back 2:00
2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts)
4x50 Back K 1:00
2x200 Back 3:00 (Min. 5 kicks off each wall)
100 Warm-down
Total:
2700 yards
Warm-up
1000 Reverse SKIPS
3x (50's on 1:00; Freestyle Drill Progression)
...50 12 kicks each side, Shark-fin recovery, pause, return, stroke
...50 12 kicks each side, shark-fin recovery, pause, return, shark-fin, pause, return, stroke
...50 12 kicks each side, shark-fin, finish stroke
...50 swim, mindful of rotation & recovery
2x200 Back 3:00 (Min. 5 kicks off each wall)
2x100 Fly K on Back 2:00
2x200 IM 3:00 (Min 5 kicks off each wall; on br do 2 pullouts)
4x50 Back K 1:00
2x200 Back 3:00 (Min. 5 kicks off each wall)
100 Warm-down
Total:
2700 yards
