Warm up:
- 300 free
- 300 kick with fins
- 300 Paddles and Fins
- 300 with paddles only no fins or buoy
Main Set:
As we are building endurance, I want you to hold a comfortable pace and focus on your extension.
Main Set:
- 10 x 50 at Endurance Pace with only 5 sec Recovery
- 100 Kick with fins and board
- 5 x 100 at Tempo Pace with 15 sec recovery
- 100 Paddles and Fins (emphasize on your catch and follow through)
- 10 x 50 at Tempo Pace with only 15 sec recovery
- 100 kick with fins and board
- 5 x 100 at Tempo Pace with 15 sec recovery
- 100 side to side kick with fins (switch side every six kicks)
Cool Down:
- 200 Choice
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