600 "-" Pull - no paddles, snorkel opt'l every 4th 25 fly or Br
4 * 200 descend 75 Stroke-25 Free or Back-50 Stroke-25 Free or Back-25 Stroke
4 * 50 Kick descend on 1:10 1) smooth/fast
2) fast/smooth
3) smooth
4) fast
4 * 50 1) 15-25-10, 2) 15-25-10
5 or 4 times thru*
3 * 50 drill on 1:10
100 descend start PB + 10 and descend for 5 on 2 or 2:15
*Ellen and Reagan 4 * 25 easy speed then 3 time thru starting at PB + 8
dive and glides
easy speed
400 IM flow with fins
Yorumlar