Workout Goal:Improve kicks and timing
Total Distance:1800 yards
Notes: On the 200 yards alternating pull and kicks, do not usse a kickboard. Instead hook your thumbs together and hold them out in front of you wilth face in the water. Lift face out of the water to breath as needed.
This workout is a total of 1800 yards and 700 of those yards are kicking. With the exception of the IM kick drill, it is ok to use swim fins if you like. Swim fins can help to strengthen your leg muscles by adding resistance and making your muscles work harder. You do not have to use swim fins though and the swim drills are sequenced so that you alternate some swimming with kicking.
Please consult your doctor before beginning any type of training program.