This Will Make You Faster/ 5400Warm Up: 200 Choice 200 Social Kick 16x25 as Choice/ No breath/ Choice/ No BreathPre Set: 1x8x50 on 15-20 Rest Odds:Kick/drill Evens: Kick/Swim 200 IM Kick/drill by 25 8x50 on 15-20 rest as Drill/ Swim - IM Order Main Set 1x 300 Cruise 15-20 rest - 75% effort with 4 Dolphin Kicks = (DK)2x 50 on 10-15 rest - 85-90% effort 10-15 rest200 Cruise 15-20 rest - 4 DK 4x 50 on 10-15 rest - Descend down to 90% Effort 100 Cruise on 15-20 rest -  4 DK 6x 50 on 10-15 rest - 25 Build/ 10m fast/ez - Fast Walls 100 Cruise on 15-20 rest -  4 DK 2x 50 on 20 rest - 25 fast/ 25 ez200 Cruise on 15-20 rest -  4 DK 4x 50 on 10-15 rest- descend 1-4300 Cruise on 15-20 rest -  4 DK 6x 50 on 10 rest - solid average 90% effort Bonus Set 1x (for more distance) 6x 150 on 10-15 rest - w/ Fins 3 DK as Free/stroke/free then Stroke/free/stroke Warm Down: 6x 50 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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