Kick Speed & Pull Power / 2250m

Skill: Kick & Pull Distance: 2250m Warm Up 400m as *100m Free *50m Kick (25m R side, 25m L side) *50m Single Arm (25m R Arm, 25m L Arm) 200m Kick 200 Pull (PB, P, Sn) 9 x 50m Kick on :15 RT 1 - 4. @ 85% 5. 10m Fast, 40m EZ 6. 1 @ 85% 7. 1 x 15m Fast, 35m EZ 8. 1 @ 85% 9. 1 x 20m Fast, 30m EZ 100m Swim Smooth (make sure to shake legs out) 100m Kick FAST! (Get your time! Round to the second if using Pace clock) 100m Choice Easy 4 x 100m Pull on :15 - :20 RT *1 Smooth *1 50m Smooth, 50m Strong Swim Down 300m as *100 Swim *50m Kick