Warm up
3 x 300m (200 FC/100 IM) 15 R
Kick set
4 x 50m BK K streamlined 10m underwater fly HARD PUSH
8 x 50m 4-1-4 FLY side Kick (4 kicks, 1 pull to change
sides, 4 kicks)
4 x 25m BK kick hands/arms out of water. Races.
Main
Repeat the following x 4 with 30 R between sets
200m (50m single
arm/50m catch up/50 pull/50 scull)
4 x 50m BK sprints
200m BR
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