800 SKPS
3 *100 IM 1) with flutter Kick, 2) with dolphin Kick, 3) regular kick
2 * Vertical kicking (5/5/10/10/15/15)
12 * 50 with fins on 1:00
1) Rotating (kick no board)
2) LA/RA
3) RA/LA
4) Build to fast last 10m
or
10 * 50 on 1:10
1) H-H/Swim
2) 3K1P
3) 2K1P
4) Fast hands
5) Swim
A or B
A/ 4 * (300 Pull descend by round, Swim 4 then 5 then 6 then 7 * 75 fpp) – whole thing on 9:00/10/11/12 Last 15 min 5 * 200 choice of equipment 1) long turns tight streamline, 2) fast turns, 3,4,5) low stroke count
B/
4 * (2 * 50 getting down to 100 time add up on 1:00, 3 * 25 sprint on 1:00) then 200 Kick on 5:00 2 * 100 kick on 3 6 * 50 kick on 2:00
or
twice thru
3 * 15s sprint K on 1:00 50 sprint kick on 3:00 3 * 15s sprint kick on 1:00 50 sprint swim with fins on 3:00 3 * 15s sprint kick on 1:00 50 sprint swim with fins and paddles on 3:00
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