- 200 easy
- 6×75 as 50 build/25 easy on 20 sec rest.
- 200 kick with board
- 8 x 50 you will do four rounds and then repeat. You will have 20 sec recovery in between
- Single arm drill with the board. Hold the board in the opposite arm in front of you. Make sure you pass the board each time! Make sure you finish the stroke and touch your butt each time.
- 50 right arm
- 50 left arm
- 25 right arm / 25 left arm
- 25 Tarzan drill / 25 DPS (Distance per stroke)
- Main Set
- 3×100 on 1 min rest
- 1×200 easy on 10 sec rest
- Kick Set – when you do the kick set….. there is a purpose
- 3×100 kick as 20 moderate / 50 hard / 20 moderate on 20 sec rest.
- Cool down
- 500 easy.