Warmup
400, 300, 200, 100
increasing effort
all 4 strokes
choose 1 of each P, K, S and Drill
Gatineau Focus
4 * 50 1) Build 2) build into a fast turn a 6 dolphin kicks
4 * (8 * 25 sprint on :45)
round 1 K, round 2 Pull, Round 3 swim, Round 4 swim with fins between rounds - 200 with fins 50 Drill/50 Swim/50 Drill/50 Build between round on 5:00
warm down with 10 * 75
4 on 1:10 with fins +/- 10 3 on 1:30 Kick 2 on 1:20 swim long +/- 10 1 on 1:40 Kick
Aerobic workout
8 * 200 IM on 3:15, 3:30 or 3:45
1) K/S by 50
2) S/K by 25
3) S/K by 50
4) Swim
300/200/100 IM with fins K/6 Kicks/Swim with dolpin/Buil
Last 35 minutes
6 * 400 on 6/5:50/5:40/5:30/5:20/5:10 +10, or 20 or 350m
#1 could be all pull
#2 max 300 Pull
#3 max 200 Pull…..
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