Here is a practice blending an emphasis of pull, kick, and full stroke at varying speeds and intensities….
WU-175 Fr/25 Kick/125 Fr/25 Kick/75 Fr/25 Kick/25 Fr/25 Kick
**The kick may be either either one arm or both arms leading**
6×25 Fr on rest :20 as
1-Freestyle with a soft kick
2-Freestyle with a moderate kick
3-Freestyle with a fast kick
(2x through)
6×25 Fr on rest :20 as
1-Freestyle focusing on distance per stroke (DPS)
2-Moderate rhythm pull
3-Uptempo pull
(2x through)
Primary
Round 1-all on rest :20
100 Fr
100 Pull uptempo
100 Fr
75 Pull uptempo
100 Fr
50 Pull uptempo
100 Fr
25 Pull uptempo
**100s Fr are 25 drill (your choice)/75 build
Rest 2:00
Round 2-all on rest :15
100 Fr
100 Fr uptempo
100 Fr
75 Fr uptempo
100 Fr
50 Fr uptempo
100 Fr
25 Fr uptempo
**100s Fr are 75 DPS/25 strong kick
2100 + WD