600 SKPS, 6 x 50 1) 15-25-10, 2) 15-25-10
3 * 200 with increasing intensity
1) 50 free/50 stroke
2) 75-25-50-25-25
3) stroke
Circuit (9 min each)
A/ 500m bridges
B/ 400 kick with fins RS/LS/Back/Underwater
C/5 easy speed walk back
10 x 200 4 @fpp+20, 3@fpp+15, 2&fpp+10, 1@fpp
or
4 times through - fins optional
25 sprint on 1:00
35 sprint - last 15 of 35 kick on 2:00
65 sprint - last 15 of 65 kick on 3:00
when done
800 straight - all the equipment
600 by 50 Fr/fly/fr/bk/fr/br
200 Kick fast 5m in and out of walls
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