Wed Mar 19

400 Free/Back by 100 fist/Swim by 50

3 * 100 IM

1) K/S

2) S/K

3) Swim

6 * 75 Pull 1) 50 Back/25 Breast, 2) 25 Back/50 Breast

4 * 50 with fins on 1:00 - 1 hand on board, other arm swim

4 * 50 descend

10 x 100 Test set round 1

10 min warmup warm down

10 x 100 Test set round 2

Kick game

Recent Posts

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05 1-6) K/S 7-9) S/K 5 * 200 on 3:30 (3rd 50...

9 * 100 with fins +/- 5 1) swim on 1:30 2) K/S on 1:40 3) K on 1:50 4 * 75 descend with paddles (no snorkel) on 1:30 from very slow to...

30 min warmup min 1200m, max 500 with fins, include some fast stuff at 4:00 4x50, 2x100, 1x200 or 1x200, 2x100, 4x50 rest as needed