Warm up:
400 Freestyle
200 kick with board
Technique:
6 x 100 as 50 single arm drill / 50 free style with 20 sec recovery
(Emphasize on full extensions)
6 x 100 kick drill set as 50 with board / 50 kick on your back with 20 sec recovery
4 x 50 kick as hard as you can with 40 sec recovery
Main Set:
6 x 100 freestyle fast with 1 min recovery with fins.
recovery 1 min
300 steady state effort for time.
Cool down:
200 easy
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