300 free/back by 25 underwater turns flip free to back/ fast turns back to free
4 * 75 kick descend on 1:45
6 * 50 p400 on 1:00
Sean/Ben/Ella/Dash
50 scull/6kicks on 1:10
100 at 400 Pace on 1:50
50 scull/6 kicks on 1:10
2 * 100 at 400 pace on 1:40
50 scull/6 kicks
4 * 100 at 800 pace on 1:30
then join in for 2nd round of set below
With fins: 32 min
25’s - 3 kicks under water then 100 Feel
50’s - 4 kicks under water then 200 Feel
75’s - 5 kicks under water then 400 Feel
Rd 1 - Free or Fly
Rd 2 - nonfree
1x25 on 30
1x50 on 50
1x75 on 1:10
2x25 on 30
2x50 on 50
2x75 on 1:10
3x25 on 30
3x50 on 50
3x75 on 1:10
2 min rest then repeat
Fast partner 100’s. Round 1 Free, Rd 2 non free
Beat your 100 average
By 5s = 5 points
By 3-4s = 3 points
By 2s = 2 points
By 1s = 1 point
6x175/200 ascend
1. swim strong on 3:00
2. Swim smooth 3:05
3. Pull paddles 3:10
4. Pull 3:15
5. Pbl 3:20
6. Kick ez
Comentarios