Warmup: 800, progressive effort by 200s
Kick: 6 x 50, descend 1-3, 4-6 (:20r)
Drill: 8 x 25 back, smooth rhythm & continuous motion
Sprint: 4 x 100 freestyle, ALL-OUT best average (on 6:00)
Loosen: 200 easy
Pull: 4 x 300 freestyle, descend (:30r)
Warmdown: 5-10 minutes drill
Kick: 6 x 50, descend 1-3, 4-6 (:20r)
Drill: 8 x 25 back, smooth rhythm & continuous motion
Sprint: 4 x 100 freestyle, ALL-OUT best average (on 6:00)
Loosen: 200 easy
Pull: 4 x 300 freestyle, descend (:30r)
Warmdown: 5-10 minutes drill
RSS Feed
