400 smooth with lots of equipment 300 IM kick
200 low stroke count - fast walls
at 19 minutes
4 * 25 (15/10) on 1:00 1:00 rest
4 * 25 choice of speed work on 1:30
3 * vertical kicking
20 * 25 (11-20 - Breast or Fly)
1&2) swim on 25
3) build on :30
4) sprint on 40
5-8) long on :35 (drill or swim with paddles or 2K1P or salmon
9) build turnover to feet on :50
10) swim with fast turnover to feet on :50
200 as stroke/ez/50 stroke/ez/75 stroke on 4:00
4 * 50 1 sprint, 2-4) long on 1:00
200 as stroke/ez/50 stroke/ez/75 stroke on 4:00
4 * 50 1 fast 1 easy on 1:20
200 includes 75 fast on 4:00
4 * 50 2 fast-1 easy-1 fast on 1:40
200 include 25 fast on 4:00
4 * 50 sprint on 2:00
Comments