800 with fins Swim/Kick/Drill/Swim
600 Pull Breathing every 3/5 if free. (do not change at the wall
400 IM Kick - could drop a stroke
Free or Back
7 * 200 descend +/- 5 or 10
3:05
3:00
2:55
2:50
2:45
2:40
2:35
Breast or Fly
6 * 200 on 3:30
1) 3rd 50 kick
2) 1st & 3rd 50 Kick
3) Swim
4) Drill on 4
5) Swim
6) Sprint Kick
4 * (6 * 25, 1 * 50). 3 waves
Rd 1) on :25/50
Rd 2) with fins on :20/40
Rd 3) on 30/60
Rd 4) on :35/70 Kick
4 * 150 ascend - taking fewer strokes each repeat
Yorumlar