Distance: 900m
Warm Up (Fins Optional)
200m as
*50m Free
*25m Kick (right side)
*25m Kick (left side)
*50m Free
*25m Kick (back)
*25m Kick (front - roll to breath)
Main
6 x 50m Free on :25 Rest
*Descend 1 - 3 (twice)
*This means each 50m is going to be a little bit faster than the one before. So think smooth, strong, stronger/fast, then repeat until # of 50’s is completed, in this case, repeat once for a total of 6.
50m Smooth
100m Kick @ 85% effort
2 x 25m Kick on :20 RT
1. 15m Strong, 10m Smooth
2. 15m Smooth, 15m Strong
Swim Down
100m Choice