10 x 75 on 1:25
1) fist/Drill/Swim
2) scull/50 build (build gets faster throughout)
twice thru
50 with a fast turn on 1:00
25 15/10 on 1:00
25 5 and glide on 1:00
A/
twice through (2nd round Br/Free 200's could be anything
3 x (2 x 50 Fly on :50 and/or 100 back pull on 1:40)
3 * 175 Breast/25 Free (always fast) descend on 3:30
3 * 100 fast breast and/or Fly on 2:00
B/ or 5 * 400 descend on 6:00, 5:45, 5:30 keep descending until you do not get 15s rest
could also start 5:45 or 6:15
3 * 200 on 4:00 start at best 400 and try to descend
or if stroke - 35d 50 sprint Kick
Starts and/or takeovers
Starts
Komentarji