Freestyle and Kicking Main Set

Dryland

2x

1 x 1 Stretching (10min) 1st round only
2 x 25 Pushups
2 x 1 Isometrics 1:00 Front only
3:00 Rest After Set

Warm Up /

1x

1 x 400 Freestyle Every 4th 25 backstroke --:--
Every 4th 25 backstroke
6 x 50 Kick Odd - free w/ board / Even - fly kick on back, hands at your side --:--
Odd - free w/ board / Even - fly kick on back, hands at your side
2:00 Rest After Set

Main Set /

1x

4 x 100 Freestyle Negative split --:--
Negative split

2x

1 x 300 Kick Free w/ board --:--
Free w/ board
3 x 200 Freestyle Descend 1-3 to fast --:--
Descend 1-3 to fast
Rest 1:00

Cool Down /

1x

1 x 200 Mixed Free / Backstroke --:--
Free / Backstroke

Total Duration: 00:04:00

Total Distance: 3100