Main Set 4 x (1 x 100 kick, 5 x 50 swim descend)
set #1 - free; #2 - back; #3 - breast; #4 - fly.
100 fr kick - 1 length on the L-side/1 length on the R-side;
100 bk kick - arms at your side, head still, kick 8 kicks on your R-side, 4 kicks on your back, 8 kicks on your L-side, 4 on your back, repeat;
100 br kick - 25 on stomach, hands extended; 25 on back, hands at side; 50 with 3 kicks/1 pull;
100 fly kick - 50 on stomach (8-10 kicks under water off each turn), 50 on back, hands at your side.
|
30 sec rest after the kick.
20-30 sec rest between 75s.
|
Total = 3500 SC Meters or Yards |
