Speed and Power
300 Choice
2 * 100 IM (8/10/1/6 kicks)
3 * 50 descend to 200 Pace
3 * 25 descend to 100 Pace
1 * 25 15/10
18 minutes to here
Next 48 minutes
Breaststrokers to shallow end
do deep 4 lanes set then turning wall
Everyone else
From blocks approx every min so 5-6 times through in 24
1) From starting position jump FAR
2) OUT/IN 3) dive to bottom/dolphin kick up and pull through surface
4) 25m sprint - walk back
Deep 4 lanes
4 * (8 * 25 all out on :45)
1) Pull, 2) Swim, 3) Kick 4) Swim with fins
Last 20 minutes
8 * 100 on 2:30
50 long/25 build into 15m underwater fast off 75m wall
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