4 * 300-400m - approx 5 min efforts with 30-60s rest between
your choice
effort should increase throughout
5 * through
vertical kicking
5s on/5s off
10s on/10s off
15s on/45s rest
- looking for 2 kicks/sec or faster
Choose 1 of
A/
3 * 800 descend on 11:30, or 12:00
B/
fly or breast
4 times thru
3 * 25 on 5s rest, 1 * 50 (125m on 2:15)
3 * 25 on 5s rest, 1 * 75 on (150m on 2:30
16 * 25 - Swim Fly or if Breast Pull with paddles or 5 kicks into vertical board then regular kick on :40
C/
Paddles encouraged
4 times thru 4 * 25 1) RA, 2) LA on :30
50 build to full speed into wall then hold on 1:30 4 * 25 1) RA, 2) LA on :30 - faster
100 Long no paddles, 3rd 25 fast kick - tight body position on 2:30
6 * 100 with fins
70m long/5m build into a fast turn and sprint underwater kick
Comments