300 Swim on 5:00
4 * 75 kick descend on 1:30 (or 1:45 3 * 75 + 25 to get back on pace
300 Pull on 4:45
4 * 75 swim descend on 1:20 250-300 Kick "-" 6:00
4 * 75 strong Pull (paddles optional) on 1:30 - no wrist straps if using paddles
Introduction to the "fun game"
2 waves of 6 * 100
Score = Pace time + fastest repeat + slowest repeat
- the real game is 10 * 100 - coming soon to a practice near you.
Last 25-30 min
300 (25 long drill/50 maintain stroke count)
2-4 * 25 strong
300 build 75's from drill to swim
2-4 * 25 strong
200 kick swim
2-4 * 12.5 kick underwater/12.5 swim
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