600 Pull breathing every 5 on 11:00
300 IM Kick (200/100) on 6:30
6 * 50 1) 12.5/25/12.5 2) 12.5/25/12.5 on 1:00
20 * 100 on 1:50 5 fly or breast, 1 fr, 4 fly or breast, 1 fr, 3 fly or breast, 1 fr, 2 fly or breast, 1 fr, 1 fly or breast,1 fr
or
20 * 150 Back or Free
1 on 2:00, 5 on 1:50 (+/-5)
1 on 2:00, 4 on 1:40 (+/-5)
1 on 2:00, 3 on 1:35 (+/-5) 1 on 2:00, 2 on 1:30 (+/-5)
1 on 2:00. 1 on 1:25 (+/-5)
Everyone different stroke
4 * 50 sprint Kick on 1:15 12 * 50 on :50 or :55 (11)
short break (20-25s)
4 * 50 sprint Kick on 1:15 8 * 50 on :50 or :55 (7) short break
4 * 50 sprint Kick on 1:15 4 * 50 on :50 or :55
800 with fins - paddles optional max 400 free
Comments