Saturday 11/26/16
Warm up-
500/300 swim...every 4th 25 underwater dolphin kick or pull outs
6/4x75s kick with fins @ 1:20 50 medium/25 fast
6x50s pull @ 1:00 breathing 3,5
(1250/900)
Drill set-
8x50s @ 1:00
2 of each stroke, focus on tight streamline, at least 3-4 dolphin kicks off each wall, and good underwater pull outs!
(400)
Main set-
300/200...75% effort
6 x 50 @ :45/1:00
200/100...90% effort
300/200 pull
6 x 50 kick @ 1:15
(1400/1100)
100 cool down
