Middle distance workout with Coach Kate, Ryan and Tina
Warm up
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
200 kick choice with or without fins
6 x 50 freestyle +15
Breathing every 3rd or 4th or 5th
4 x 50 +15
Des 1-4 to 80-85% effort
(1000)
Main set
5 x 200 +20 gear optional
Rotate a fast 50
1: 1st 50 fast
2: 2nd 50 fast
3: 3rd 50 fast
4: 4th 50 fast
5: 200 fast
100 easy
5 x 100 +20 (same pattern by 25)
100 easy
(1700/2700)
12 x 25 +15
Streamline underwater as long as possible
(300/3000)
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