400 Swim
4 * 100 Pull descend
8 * 50 Kick 1-4 descend finish by 6:24
Distance Option
three times thru - maintain speed throughout
200 on 3, 3:30 or 4 300 on 4, 4:30 or 5
400 on 5, 5:30 or 6
Others
3 round of 8*50 2 min between rounds
each round gets faster (interval and speed) rd 1 on 1:00 or 55, rd 2 on 55 or :50, rd 3 on :50 or :45 - best average
Three times thru (100's on 1:45 or 2:00
1) 75 Long/25 fast best stroke
2) 75 build/25 fast best stroke
3) 75 fast/25 fast best stroke
4) 100 Fast
Could explore IM option (fly/Bk, Bk/BR. Br/Free, IM
WD - join in
15 * 50 IM swtich with fins on :50
1-6) on :50
7-12) on :55
13-15) on 1:00
Comments