Monday, April 5, 2010

MCA

After warmup...
4 sets of:
12 x 25 @ :45
1- FAST dolphin kick to the breakout, then choice freestyle drill
2- FAST dolphin kick to the breakout, then FAST free kick t the end
3- FAST dolphin kick to the breakout, then fly kick on side
4- FAST dolphin kick LUNGBUSTER!
1 x 400 as follows:
50 drill/swim by 25's (free on odd sets, NO FREE on even sets)
50 kick easy/FAST by 25's
1:00 rest between sets.
Stretch your legs tonight if you can, get excited for a great long course season! Have a great day!