3x200
1- 50fr/50choice
1- 75fr/25k
1- Free Pull
1x100 Non-Free Pull
Prep. Set
4x50 Breaststroke on :20R
1- Pull Breast (Buoy)
1- Swim Breast
1- Pull Breast (Buoy&Paddles)
1- Swim Breast
8x25 Fly/Free Mix on :15R
Odds - Fly Pull (Buoy)
Evens - Free Pull (Technique)
Main Set
200 Free Pull
4x25 SPRINT W/ Paddles Only
200 Free Pull
4x50 SPRINT W/ Paddles Only
2x100 (4-3-2-1 Breaths per lap) - Lap #1: 4 Breaths .... Lap #4: 1 Breath
**NOTE: If 4-3-2-1 is too hard - Double it (8-6-4-2) and add fins -
2x50 SPRINT CHOICE on 1:00R
Warmdown
200 Easy
No comments:
Post a Comment