WU + drills = 30 min
This is a slightly modified version of Dave Marsh‘s set* (we used DragSox instead of Power Tower and adjusted some intervals).
Repeat each station twice.
1) 4 x 25 swim with DragSox DPS @1:00 + 4 x 25 all out swim no equipment @ 0:20
2) 4x stretch cord kicks (kick till you stop moving and then kick for another 5 seconds) + 4x 25 kick @ 0:30; descend 1-4 to all out.
3) 5 x pullouts with DragSox + 25 sprint swim with DragSox; 0:20 rest + 25 sprint swim with fins; 0:40 rest + 25 sprint swim no equipment.
4) 4x stretch cord kicks + 10 seconds, 4×25 kick with vertical board (VB) 12.5 then easy for 12.5 @0:50.
5) 3x quadruple cord kick outs, 3x quadruple cord kick outs plus two strokes, 4x double cord kick outs without breath in between.
Cool down
* (you can find other excellent Dave Marsh’s workouts on Joel Elber’s blog)
