Wednesday’s Practice: Stay Focused

300 warm up (300)

 

Kick set (600/900)

12×50 @:50

  • 4x fly kick fins
  • 4x back fins
  • 4x Br no fins @1:10

 

Pull Set (400/1300)

4×100 build @ 1:25/1:35/1:45

 

Drill Set (500/2300)

20×25 drills @ :40

  • 5x 7/7
  • 5x backstroke catch up
  • 5x br 2 kicks 1 pull
  • 5x choice free drill

 

Main Set (2600/4900)

  • 400 – 75free/25 non free FAST  5:50/6:10/6:50/300@6:00
  • 12 x 50 non free descend 1-4 @ 1:00
  • 300 Free kick hard @4:00/4:15/4:30/5:00/200@3:50
  • 12 x 25 non free RACE!!! @ :40
  • 400 – 75 free/25 non free build by 100
  • 12 x 50 free descend 1-4 @ 1:00

100 Cool Down (5000 Total)