am
300 RA/LA/Fist/Swim by 25
300 Pull - breath every 3
300 Kick (200 IM/10 stroke)
3 * 50 descend
4 * 25 15/10 on 1:00
4 dives
4 fast turns 30 minutes to here
4 times thru
25 sprint on 2:00
37.5 sprint on 3:00
Last 40 minutes
800 done as 150 Pull/50 swim Fly or Breast every 4th 25 fly or breast on 14:00
3 * 350 to 400 descend with fins on 5, 5:20 or 5:40
4 * 75 kick ascend on 2:00
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pm/
12 * 100
1-3) descend swim on 1:45
4-6) kick build and descend on 2:00
7-9) 50 Pull/25 fast kick/25 fast Swim on 2:15
10-12) IM 1) Dr/Swim, 2) Kick/Swim, 3) Swim on 2:00
Back
10x100 Best avg. 2 on 1:40, 2 on 1:45, 2 on 1:50, 2 on 1:55, 2 on 2:00
400 easy
6 * 100 on 2:30 - fast, 3rd 25 sprint Kick
WD
Free
3x2x200 on 3, 3:15 or 3:30
descend (10s) by set, last set best average
1:00 between sets
400 off Dr/Swim
1000 Pull with paddles
WD
Fly or Breast
7 * 200 on 3:20 or 3:40
1) 75-25-50-25-25
2) 25-25-50-25-75
3) Choice Max 1/2 free
4) Fast 200 Full stroke
5) Choice Max 1/2 free
6) 25-25-50-25-75
7) 75-25-50-25-25
600 Free or back with fins - 150 S/50 kick
800 Breast done as 25 H-H/50 3K1P/50 2K1P/20s)/75 Swim build tempo
WD with 20s vertical kick/25 streamline kicking
or
Fly 4 * (100 Kick, 1*25 Fly from dive, tiger sprint, 25 fly from dive)
WD with 10s vertical kicking - 2 * 25 smooth underwater kicking
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