Warmup: Swimmers’ Choice
[600]
Drill Set:
4×75 kick-drill-swim
4×50 Golf
4×25 build
[600/1200]
Main Set:
2 rounds:
4×25 FAST kick @ 50 cruise interval
4×25 FAST swim @ 50 cruise interval
50 easy swim, perfect technique
4×25 FAST kick @ 50 cruise interval
2×50 FAST swim @ 100 cruise interval
50 easy swim, perfect technique
[1000/2200]
Dessert:
4×150 pull @ +10, breathe every 3, 5, 7 by 50
4×50 free @ c, +5, +10, +15
[800/3000]
Leave a Reply