4 * 400 (28 minutes)
1) swim with fins every 4th 25 Kick (Kick gets faster each time)
2) Pull - every 4th Breast or fly
3) IM K/S/2K1P or fly=S
4) Bridges
20 * 25 on :45
5 & glide
build to great finish
flip start from 5m out and 15m sprint
breakout - all together
16 * 100 on 2:00
Descend 1-4
switch equipment/focus every 4, Breast (75, 75, 100, 100?)
800 IM flow with fins
or K/6K switch/S/6kick switch
25 in and out of transitions with high tempo
Comments