800 IM flow with fins - keep your hips up!
8 * 100 alternating
1) IM on 1:50 (8/10/1/6)
2) Kick on 2:10 50 fast/50 easy fast is descend 1-4
3 * 200 on 3:00
Fly = 75-25-50-25-25
Breast = 1) 100 2K1P/50 S, 2) 100 2K1P/50 S, 3) Swim
Back = 3rd 50 Kick
Free = 250/250/200
1:00
2 * 200 on 3:30
Fly = 1) as above, 2) strong swim
Back as above
Breast = Swim
Free = 5 * 100 on 1-3) descend on 1:20, 4) on 1:40, 5) fast
1 * 200 Handicapped start from the block
first wave free, then back, then breast fly
3 * 200 as above - different stroke on 3:30
Twice thru Kick
2 * 25 on 1:00
1 * 50 on 1:00
2 * 25 on 1:00
Tiger sprint on 2:00
Comments