I'm getting this up a few days late, so I only have the main set and can't recall what I did after that. My apologies.
12x25 on 40" w/fins - kick/drill/swim by 25.
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800ish warm up)
- #1: 60%/70% by 100s
- #2: 70/80%
- #3: 70/90%
- #4: 70/100%
6x50 starting in the middle of the pool (only place deep enough for vertical kicking)
- 75-80% swim effort
- 15" vertical kicking between 50's - no rest otherwise
- 50 breathing to weak side/50 normal
6x50 - same deal of vertical kicking and starting in the middle of the pool
(1800 main/2600 total)
- 2900 total