Tuesday 1-12
Here is a video demonstrating great freestyle flip turn technique!
Warm up:
200 swim
200 kick
200 IM drill
200 pull
4 x 25 sprint cycle @ :30
Kick set:
4x75s kick with fins @ 1:15
25 fast/25easy/25fast
Pull set:
6x50s pull @ :55/1:00
Odds- free
Evens- choice
Main set:
12/8 x 100 FR dec 1-4; hold pace (what you went on #4) for 5-10 @ 1:30/1:50
12 x 25 choice dec 1-4; hold pace for 5-12 @ :35/:40
100 cool down
3100/2700