Kick & Pull Speed / 1400m

Distance: Warm Up 200m as *100m Free *50m Kick (25m R side, 25m L side) *50m Pull Main 2 x 100m Kick on :15 RI 2 x 100m Pull on :15 RI 4 x 50m Kick on :15 RT 1. @ 85% effort 2. 10m FAST, 40m EZ 3. @ 85% effort 4. 20m FAST, 30m EZ 100m TGR 50m Kick Fast! 50m EZ 4 x 50m Pull on :15 - :20 RT 1. Smooth 2. 25 Strong, 25 Smooth 3. Smooth 4. Strong (90 - 95%) Cool Down 200m as *50m Kick on :15 RT *2 x 50m Swim on :20 RT *50m Kick