Mon May 11

am

900 Pull - at least 300 non free

25 underwater recovery - hips up

50 build

25 PBL

50 underwater recovery - hips up

100 build

50 PBL

9 x 100 each round gets stronger on 1:45

1) 50 build/25 fast Kick on RS/swim with fast kick and high turnover

2) 50 build/25 fast Kick on LS/swim with fast kick and high turnover

3) strong swim "-"

9x300 on 5:00

3smooth fr-1build stroke,

2smooth fr-1strong stroke,

1smooth fr-1fast stroke

4 times through with fins (paddles opt'l)

50 done as 25 build S into underwater kick on 1:00

75 speed drill the swim long on 1:30

100 stretch it out on 2:00

pm

12 x 75 on 1:30

1) fist/Drill/Swim

2) scull/build

3) Breast or fly with snorkel

8 x 50 1) 15-25-10, 2) 15-25-10 on1:00

8 x 25 on1:00

1) easy speed

2) 5 & glide --> kick accleration

3) speed drill

4) smooth underwater kick - arms are a base

3 x (6 x 100) (5 x 100 if breast)

each round gets faster 1:00 break between

pace = 100 time + 30s

400 kick with fins sprint 5m in and out of wall

8 x 25 walk backs