This Will Make You Faster

This Will Make You Faster/ 5400

Warm Up: 

200 Choice 200 Social Kick 

16x25 as Choice/ No breath/ Choice/ No Breath

Pre Set: 1x

8x50 on 15-20 Rest Odds:Kick/drill Evens: Kick/Swim 

200 IM Kick/drill by 25 

8x50 on 15-20 rest as Drill/ Swim - IM Order 

Main Set 1x 

300 Cruise 15-20 rest - 75% effort with 4 Dolphin Kicks = (DK)

2x 50 on 10-15 rest - 85-90% effort 10-15 rest

200 Cruise 15-20 rest - 4 DK 

4x 50 on 10-15 rest - Descend down to 90% Effort 

100 Cruise on 15-20 rest -  4 DK 

6x 50 on 10-15 rest - 25 Build/ 10m fast/ez - Fast Walls 

100 Cruise on 15-20 rest -  4 DK 

2x 50 on 20 rest - 25 fast/ 25 ez

200 Cruise on 15-20 rest -  4 DK 

4x 50 on 10-15 rest- descend 1-4

300 Cruise on 15-20 rest -  4 DK 

6x 50 on 10 rest - solid average 90% effort 

Bonus Set 1x (for more distance) 

6x 150 on 10-15 rest - w/ Fins 3 DK as Free/stroke/free then Stroke/free/stroke 

Warm Down: 6x 50 

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