500 Pull - breath every 3-5 if free
5/4 * 100 descend on 1:30 or 1:45 (count strokes on 1st and 4th 25
300 25 Dr/50 Build - max 2 dif strokes
200 @ PB + 30s lowest possible stroke count
4 * 25 on :30 1) sprint at same SC, 2) swim off stroke
at 4:10
Distance
10*100 on 5
1-3) descend to 400 pace plus 8-10s per 100 4-6) smooth "-"
7-9) descend to 400 Pace plus 5-7s per 100
Mid free or stroke
18*150 on 2:45
1-4) descend to 200 Pace plus 5 s per 50
5-8) smooth low SC
9-12) descend to 200 Pace plus 5 s per 50 13-16) smooth low SC 17&18) faster than 12
Sprint/Br/Fly
30*75 on 1:30
drill
strong
smooth
fr/stroke/fr or bk/fr/bk low SC
fast (100 time -7 or faster)
Off stroke - great walls
WD
Comentários