Mon Dec 30 - practice 6

10 min warmup - at least 500m

6 * 50 1 fast, 5 long on 1:05

300 Strong - maintain SC and speed in and out of walls on 6:00

6 * 50 1 fast, 2 long on 1:10

300 include 250 strong

6 * 50 1 fast, 1 long on 1:15

300 include 200 strong

6 * 50 2 fast, 1 long on 1:20

300 include 150 strong

6 * 50 3 fast, 1 long, 2 fast 1:25

300 include 100 strong

6 * 50 fast on 1:30

Recent Posts

15 * 50 (+/- 5) - the swims on :40 are dive from side 1 on :40, 4 on :50 1 on :40, 3 on :50 1 on :40, 2 on 50 1 on :40, 1 on :50 1 on :40...

400 Choice 3 ROUNDS (do not have to do have to do the same stroke all three times A/ Back or Free 12 * 25 with Paddles 1) RA 2) LA, 3)...

1500 continuous as: 3 x 500 (50 fly/100back/100choice/50br/200free) 1st 500 with fins 2nd 500 pull 3rd 500 swim 4 x 250 on 5:00 25 easy...