Warmup
1 x 200 choice
3 x 100 kick (25 fly on back/75 choice) @20" rest
8 x 50 spiking 4/8 @60"
Preset (kick)
4 × (25 board on vertical pos./25 regular + 25 kick build + 15" rest + 50 kick all-out for time)
**60" rest between sets
6 x (5" stationary kick on wall - no breath + 25 sprint + 25 easy) @60"
Lactate Clearance
1 x 200 R1
Core Drills (Fins)
16 × 50 @1'30"
4 × (25 underwater dolphin + 25 swim R1)
4 × (25 30 deg titanic kick + 25 swim R1)
4 × (25 free kick "Mercy" drill + 25 swim R1)
4 × (25 fly kick "Mercy" drill + 25 swim R1)
+ 100 easy
Broken Swim from a Push (choice of 100 or 200)
Cooldown
1 x 400 (25 sculling/25 swim)
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