Kick & Pull / 2850m

Distance: 2850m Skill: Kick / Pull Warm Up: 400m (Fins Optional) as *100m Free *50m Choice (No Free) *50m Kick Main 3 rounds (extra 60 sec rest b/w rounds) *2 x 50m Kick on :15 RI *2 x 50m Pull on :15 RI *100m Kick *1 x 15m sprint anywhere inside 100 *100m Pull *1 x 15m sprint anywhere inside 100 *2 x 25m Kick on :30 RT 1. First 10m Fast 2. Last 10m Fast *2 x 25m Pull 1. First 10m Fast 2. Last 10m Fast 50m Easy 300m Kick Steady 4 x 100m Pull on :30 RI *Minimum stroke count *First 2 w/ paddles (Snorkel optional) *Last 2 PB only Cool Down 200m as *75 Swim *25 Kick on back (no board, arms by side - shake ‘em out)