Warm up:
4 x 50 DPS +10
4 x 50 scull / kick +10
4 x 50 moderate swim +10
(600/600)
Drill set:
4 x 75 (50 drill / 25 swim)
Drill is gallop
4×50 golf on cruise+10 sec
(500/1100)
Main set:
12×100 on cruise
Make test set without gear. Focus on using legs and working nice and long streamlines off each wall.
(1200/2300)
Last set:
400 pull breath 3,5,3,7 by 100
300 paddles only br 3,5,3 by 100
200 bouy only br 3,5,3,5 by 50
100 No gear
(1000/3300)
Wilfred Ryan Garcia
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