Enjoy the water today! Bring your fins and practice great turns while staying under water a little longer off the walls. Keep a long streamline, powerful kick, and don’t breath right off the wall ( wait till your 3rd stroke).
Warm Up
800 Swim / 200 Kick / 200 Pull
= 800 yds
Drill Set
4 (75 + 25) = Drill + Build
2 (50 +50) = Build + Fast
15 Seconds Rest with 5 Seconds in Between each bracket
= 600 yds
Main Set
4 x 150 Fins, Kick under water as long as you can off of the walls
4 x 50 Fins, Kick,Fast / Easy by 50
4 x 100 Fins, Fast out of the walls
4 x 50 Fins Kick, Fast/Easy by 12 1/2
10- 15 seconds rest
= 1400 yds
Warm Down
100 Easy
