32 * 25 Kick
1-4 with board on :35 5-8 rotate no board on :35 9-12 with board on :30 13-16 rotate no board on :35 1:00 minute repeat with fins - 5s faster
Alex/Olivia/Annie option
16 * 25 Pull on :35 1) Fly - underwater recovery/ 2) Bk - PBL 3) Breast
4) Free PBL 9 * 50 IM Switch on :55
6 Kicks per side 400 with fins or 300 no fins 4 * 50 descend to 200 pace
4 * 25 head up on :45 100 long on 3:00 4 * 25 sprint with fins on :45
100 long on 3:00 4 * 25 easy speed on 1:00
200 long on 5:00
4 * 50 with fins 35 sprint (last 10m under water)/15 long on 2
Shoulder work
repeat the above set
Comments