300 Choice, 3*100IM, 2*50 build, 4*25 15/10
2 * 25 at 90%
2 * 25 sprint
4 * 50 from push 1-3 descend, 4 hold 200 Pace
30 min to here then
twice thru on 1:00
5&glide
5&glide with fins
triangle
25 sprint
twice thru on 1:00
2*spin drill
25 sprint
5 accelerations from mid pool (with chutes?)
repeat with equipment
60 min to here
12*25 on 1:00
1 arm with paddles (Pull or PBL) &/or 12s sprint kick
400
maintain stroke count breathing every 3 if free
min 3 dolphin kicks off walls
8*25 on 1:00
1 arm with paddles (Pull or PBL) &/or
12s sprint kick
Comments