FREE-throw

We’re HUGE Jayhawk fans so we’re really excited that KU made it to the championship game!!!  RCJH!

BEGINNER WORKOUT:

8×50 easy swim descending in time on the 1:30 (warm-up)

20×25 free kick on the 1:00

3×50 free sprint on the 3:00

3×50 free descending in time on the 2:00

200 easy swim (cool down)

= 1400

INTERMEDIATE WORKOUT:

10×50 easy swim (5 on the 1:30, 5 on the 1:15) (warm-up)

20×25 free kick on the :45

4×75 free sprint on the 4:00

4×75 free descending in time on the 2:00

400 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

20×50 easy swim (10 on the 1:00, 10 on the :50) (warm-up)

20×25 free kick on the :30

4×100 free sprint on the 4:00

4×100 free descending in time on the 2:00

200 free kick

8×75 (25 choice kick/25 choice drill/25 choice) on the 1:45

200 easy swim (cool down)

= 3300

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