400 IM Fly = Kick, Back = DA, Br = 2K1P, Fr Swim build
4 * 50 kick descend on 1:00 or 1:05
300 Pull with paddles - 75 reg/25PBL, 50 Regular/50 PBL. 75 reg/25 PB low fast
4 * 50
1) 15-25-10 2) 15-25-10
30 * 50
6 on :50 1 fast, 5 smooth
6 on 1:00 1 fast, 2 smooth
6 on 1:10 2 fast 1 smooth, 1 fast 2 smooth
6 on 1:20 2 fast, 1 smooth
6 on 1:30 3 fast, 1 smooth, 2 fast
10 explosive bursts* with 100m between on 3:00
* Bursts = approx 8s bursts of power
swimming with chutes
25 with fins
15/10's
dive/5 times vertical shooters
dive out flip and kick back
- even better use your imagination
Comments