900/400 mix warm-up
4 x 25 sprint cycle
-
Moderate pace or active recovery= somewhere between your easy and all out!
6 x 50 FR fast flip turns and 8 kicks off every wall! @ :50 / 1:00 / 1:10
100 *moderate pace @ 2:00
4 x 25 fr ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
2 x 50 fr ALL OUT! @ 1:00 / 1:15
100 moderate pace @ 2:00
4 x 25 fly ALL OUT! @ :30 / :40
100 moderate pace @ 2:00
4 x 25 kick no fins ALL OUT! @ :40 / :50
100 moderate pace @ 2:00
100 fr ALL OUT!
100 easy
-
12/8 x 50 drill / swim ODDS: fr EVENS: IMO (no FR)
3000/2300
