800 choice
5 * 400 3 on 5:30, 2 on 5:00 , 2 on 6, 3 on 5:30 or 2 on 6:30, 2 on 6 (IM??) - IM or adding stroke within is encouraged
200 off
7 * 200
2 on 3:00. or 3:15 or 3:30 3 on 2:45 or 3:00 or 3:15 2 on 2:30 or 2:45 or 3:00
200 off
10 * 100
3 on 1:30 or 1:40 or 1:50
4 on 1:20 or 1:30 or 1:40 (3)
3 on 1:10 or 1:20 or 1:30
evening workout
10 * 75 on 1:25
1) 25 Drill/50 S
2) 25 scull/50 Build
Block side
5 * 50
15m breakout - 3 s apart/10m smooth kick/lot fog/15m fast underwater/swim slow)
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5 * 50
build into great turn and 15 fast under water
Set A
3 * 200 on 2:40, 2:50, 3:00) - 150's stroke 6 * 50 with fins on :50 - 2 fast 1 long
4 * 150 on 2:00, 2:10 or 2:20 - 125's stroke
6 * 50 with fins on :50 - 2 fast 1 long
6 * 100 on 1:20, 1:25 or 1:30 or 1:45
6 * 50 with fins on :50 - 2 fast 1 long
18 * 75
4 @ fpp, 2 @ fpp + 20 3 @ fpp, 3 @ fpp + 20
2 @ fpp, 4 @ fpp + 20
Opmerkingen