1000 every 4th best stroke drill
10 dives - 1 in each lane
8x50 15-25-10, 15-25-10 /1:10
Sprint
3x12x50 / 60-70-80 by round
Rd1: Aerobic HR 140max
Rd2: 2ez-1strong
Rd3: 1ez-2strong
Mid / 1:20-1:30-1:40 by round
3x10x75
Rd1: Aerobic HR 140 max
Rd2: 2ez-1 200 pace
Rd 3: 1ez-2 200 pace + 1 ez
Distance / 1:40
3x10x100
Rd1: Aerobic 140bpm max
Rd2: desc 1-5 to 400 pace x2
Rd3: desc 1-3 to 400 pace x3 +1 ez
Comments