Starting at 6;00 or 6:30
lanes 0-5 and shallow
800 IM with fins - 100 flow/50 swim/50 build kick
600 pull paddles optional (every 3rd 25 alternate RA only, LA only)
4 * 50 build to sprint turn into 5 and glide - then swim long on 1:30
5 * 300 choice* on 4, 4:30 or 5:00
1-3 descend
4 long +30 seconds
5 strong
*choice = consider mixing it up, different strokes, , every 4th 25 drill
but keep each 300 the same
WD
Comments