Guest Coach on Deck-Brad Pence
Warm up
8 Min 400 Choice
Drill Set
- Freestyle
1 x 50 Head lead - arms in the saddle - 25 R side 25 L side
1 x 50 25 right arm lead 25 left arm lead
1 x 50 Rotate L & R arm after 6 kicks
1 x 50 3 Strokes and Glide (breath every 3 stokes then glide 6 seconds)
1 x 50 Fingertip drill
1 x 50 Fist Drill
Speed Set
- 4 x 25 on the 30 seconds -work breakout and finish
4 x 50 on the 1:15 25 sprint 100% no breathing-25 drill
Main
- Repeat 3 times
4 x 25 easy free on the 30 sec
2 x 150 125 or 100 on the 2 min descend
Then 4 x 50 free on 1 min Descend
Repeat after extra 30 sec rest
Cool down
- 4 min 200