11-2-20 - Efficiency, Kick, & Speed

Warm-up: 1600/29:00

600 Loosen

200 IM - 25 Dr, 25 Build

12x50 O:Fr - Desc. 1-3; 4-6  E:Strong Bk @ :50/1:00

8x25 Sprint Cycle @ :30


Efficiency: 1200/22:00

4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45

4x50 as: 25 Single Arm, 25 Catch-up @ :45/1:00

4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45

4x50 as: 25 Zipper, 25 Catch-up @ :45/1:00


Kick: 600/11:00

2 Rounds: 

6x25 Strong Fr K @ :30

1x150 Best Tech. Fr - Build K @ 2:30


Speed: 600/11:00

2 Rounds: 

2x25 Fast thru 10m @ :25

2x25 Fast thru 15m @ :30

2x25 Fast @ :35

1x150 Best Tech. Fr @ 2:30


Warm-down: 200/4:00

200 easy