Wed Apr 23

400 Flow with fins

3 * 200 100 build Pull/50 Kick/50 strong swim - 2 dif strokes

2 min 5s vertical kick/5 s scull with crossed legs/20 relax

4 * 50

1) 15-25-10

2) 15-25-10

3 breakouts

3 dive breakouts

3 * 200 kick descend to 80% effort

3 * 200 Pull descend to 85% effort

50 sprint

25 on :20

50 on 45

75 on 1:15

100 on 1:40

75 on 1:20

50 on 50

Sprint 50-100

5 * 100 1-3 descend to 400 pace and hold

Recent Posts

1/2 hour warm up - include 5 min of speed work 24 min set (2:00 per 50) 50 Sprint from a dive Push 50 @ 200 Pace Dive 50 Sprint Dive 50...

400 free/Back by 100 fist swim by 50 3 * 100 3rd 25 fast streamlined kick 5 * 50 1-3 descend to 200 Pace then hold on 1-2) on 1:00 3-5)...

300 Pull 4 x 75 Swim with fins descend to 100 speed 300 Kick (200 IM + 100 best stroke) 4 * 75 with paddles - descend very long only...