Sprint Freestyle Set with Kicking and Breath Control

Ryan Woodruff
 
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This set mixes kicking with some breath-control sprinting.  We are looking for the sprint 25s to be within about 1.0 seconds of 100 yard race pace.

4 rounds (Round 1 no equipment, round 2 paddles only, round 3 fins only, round 4 fins and paddles);


100 surfer kick (flutter kick, hands in front, head out of the water), sprint the turns @1:50 on rounds 1 and 2, 1:30 on rounds 3 and 4
4 x 25 sprint free 2 or fewer breaths @:20
100 surfer kick @1:50/1:30
3 x 25 sprint free 1 or fewer breaths @:25
100 surfer kick @1:50/1:30
2 x 25 sprint free NO BREATH @:30
300 archer drill (6-ct) #1,#2,#3 by 100 
(3300 yards~52 minutes)

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