1-3 * 400 SKDrS with fins
3 * 200 Pull descend
4 * 75 Kick (build and descend)
6 * 100 smooth on 1:45 sprint underwater K off last wall
up to 15m if and only if you can maintain tempo and speed
XYZ on 1:00/2:00/3:00
X = 25-75
Y = 50-150
Z=75-200
3 * 6 min circuits with 1 min transition
1) 5 fast turns (shallow end)
2) 3 times dive and glide (lanes 1-5)
3) 6 * 25 15/10 (lanes 6-10)
XYZ on 1:00/2:00/3:00
X = 25-75
Y = 50-150
Z=75-200
If arriving at 6:30 (Quebec Cup)
1 * 400 SKDrS with fins
3 * 150 Pull descend
4 * 75 Kick (build and descend)
XYZ on 1:00/2:00/3:00
X = 25-75
Y = 50-150
Z=75-200
3 * 6 min circuits with 1 min transition
1) 5 fast turns (shallow end)
2) 3 times dive and glide (lanes 1-5)
3) 6 * 25 15/10 (lanes 6-10)
XYZ on 1:00/2:00/3:00
X = 25-75
Y = 50-150
Z=75-200
Yorumlar