Double up Double down
If you have a second stroke do something different from last night
4 * 50
3 * 100 2 * 200 1 * 400 2 * 200
3 * 100 4 * 50
Maintain SC, leading to the end of the set where your SC gets lower or you go slightly faster at the same stroke count.
3 * 200 IM
1)K/S/K/S by 50 2) by 25
3) S
4 * 100 IM 8/10/1/6 fast kicks off walls into great breakout then long
4 * 25 15/10
three times thru - from blocks when you are at the appropriate end
25 sprint on 1:00 50 sprint on 1:00
75 sprint on 1:00
1 * 25 smooth on :30
2 * 50 smooth on :45
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