THIS WORKOUT IS ALMOST EXCLUSIVELY A STATIC BALANCE SKILLS PRACTICE SESSION:
Do this whole workout at an easy, comfortable pace, except that the vertical kicking will likely be more intense. Do the entire practice at warmup and cooldown intensity. Focus on executing each drill flawlessly and being as relaxed as possible. Feel free to cut down the rest intervals on the drills you're more comfortable with, but if you need more rest at any point, take it.
WORKOUT:
(1) 4 x 25, resting :15 seconds maximum (:15RMax) after each 25; rest less if you don't need that much. Alternate 25 Front Balance (FB) / 25 Back Balance (BB).
(2) 8 x 25 with :15RMax; alternate 25 FB / 25 Side-Glide Balance (SGB) right / 25 BB / 25 SGB left.
(3) Check heart rate.
(4) 2 x 25 swim with :20R; focus on downhill swimming.
(5) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB left / 25 BB / 25 SGB right.
(6) 4 x :15 Vertical Kicking (VK) with :15R.
(7) Check heart rate.
(8) 4 x 25 with :15RMax; alternate 25 FB / 25 SGB left / 25 BB / 25 SGB right.
(9) 4 x :15 VK with :10R.
(10) 2 x 25 swim with :20R; focus on downhill swimming.
(11) Check heart rate.
You're done! TOTAL YARDAGE for today: 750, including estimated yards for VK.
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