400 (50free/50kick/ 50free/ 50backstroke) x2
2x200 (75Choice/25Kick)
Prep. Set
2x100 Fly
1- Drill /Swim x 25
2- Swim strong
4x25 Kick (alt. EZ/Fast) x 25
2x100 Back
1- Drill /Swim x 25
2- Swim strong
4x25 Kick (alt. EZ/Fast) x 25
2x100 Breast
1- Drill /Swim x 25
1- Swim strong
4x25 Kick (alt. EZ/Fast) x 25
Main Set
12x100 IMs on 2:00 or :30R
4- Fr/Br/Bk/Fl x 25 (Reverse IM Order)
4- Choice IM Order (mix it up!)
4- Fly/Bk/Br/Fr x25 (Regular IM Order)
All Odd-EZ ---- Even-FAST!
Warmdown
No comments:
Post a Comment