Morning
800 SKDrS with fins
4 * 50 1) 15-25-10 2) 15-25-10
4 * 25 15/10
2 * 150 for "practice"
6 * 150 on (#2 approx 10s under pace?)
1-3) descend
4-6) hold #2
4 rounds of
25 sprint on 1:00
50 build into wall and sprint stroke on 1:30
2 * 15s efforts on 1:00
100 with 5 fast dolphin kicks or double pullouts on 3:00
Evening
300, 3 * 100, 3 * 50 descend
3 * 200 Pull (4th 25 of every 100 kick with PB)
five times through
200 (3rd 50 fast kick) on 3:30
150 (100 build with fins - take off fins & 25 sprint open turn 25 smooth 4 breaths) on 2:30 100 gets faster every time start at 100 PB +10 plus 50 easy on 3:00
50 at 200 pace or better on 2
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