Main set
300 Pull breathing every 3/5 (no breathing in or out of wall
10 * 50 on 1:00
1 long
1 @ 200 Pce
1 long
2 @ 200 Pace
1 long
1 @ 100 pace
2 long
1 faster than 200 pace
200 Kick "-"
6 * 25 alternate 1) dive 15m breaskout, 2) 5 & glide
Main set
25's sprint with high turnover emphasis on legs, 1 on :30, 1 on 1:00
50's on 1:30 - best average
2 * 25
1 * 50
2 * 25
2 * 50
2 * 25
3 * 50
2 * 25
3 * 50
2 * 25
2 * 50
2 * 25
1 * 50
400 IM with fins Fly- underwater recovery, Back = DA, Br=S. Free = LADP
10 * 100 on 1:45 K/S up down with 10s rest
1) S
2) 1st 25 kick if 10s rest
3) 1st 50 kick if 10s rests, all swim if not
ความคิดเห็น