12 * 200
1) Swim on 3:30
2) Pull on 3:30
3) Kick on 4:00
4) Swim with fins on 3:00
5-8) repeat 1-4 with a slight build
9) Swim with the third 50 fast Kick
10) Pull with the third 50 PBL
11) Kick with third 50 fast swim
12) strong IM with fins
be aware of your stroke hygiene - breathing pattern, count your strokes, kicks off the wall.....
3 * 800 65, 75 then 85% effort
1) 3rd 50 of every 200 Kick
2) pull - snorkel and paddles optional or breast swim (600) or
30 * 25 Fly or breast 5 on :30, 1 on 46
3) swim with fins plus any other equipment
Comments