Warmup: 4 x [100 free, 50 back, 50 breast]
Kick: 300 breast, full distance each kick
Swim: 3 x [300-200-100 freestyle] (:30 rest all the way)
300s: smooth & easy
200s: threshold
100s: FAST
(drop average 100 by 5 seconds each 300-200-100);
Warmdown: 10 minutes
Practice Notes:
Warmup and kicking went fine.
Main Set: 300's were 4:20, 4:15, 4:10. 200's were 2:35, 2:34, 2:32. 100's were 1:09, 1:08, 1:06. Arms started to tie up a bit on the last round, but I was still able to swim strong.
Kick: 300 breast, full distance each kick
Swim: 3 x [300-200-100 freestyle] (:30 rest all the way)
300s: smooth & easy
200s: threshold
100s: FAST
(drop average 100 by 5 seconds each 300-200-100);
Warmdown: 10 minutes
Practice Notes:
Warmup and kicking went fine.
Main Set: 300's were 4:20, 4:15, 4:10. 200's were 2:35, 2:34, 2:32. 100's were 1:09, 1:08, 1:06. Arms started to tie up a bit on the last round, but I was still able to swim strong.
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