300 Pull Build
300 IM K (200 IM/then fast 100IM) 11:00 to here
6 * 50 IM switch on :55 or 1:00
1) Fly/Bk 2) Bk/Br
3) Br/Free
4 * 25 on 1:00 )or 45 if on slower pace time above)
1) 15/10
2) build to great finish
Circuits (20 minutes each)
1) Turns in shallow end
2) overspeed
3) Kick Set
4 * 15s sprint kick on :45
3 or 4 * 50 on 1:30 1-2) something you can hold for 200 (skip #2 if only doing 3) 3) sprint 4) something you can hold for 200
200 for time on 4:30
4 * 75 spint kick on 1:45
If not doing IM then only 4 * 75 at end should be dif stroke
Comments