Tuesday, September 19, 2017
1 x 400 @ swim
4 x 100 @ 2:00 kick/swim/drill/swim IMO
9 x 50 @ 1:00 kick descend 1-3, 4-6, 7-9
3 free, 3 choice, 3 free
(1250)
8x50s @ 1:00 drill/swim IM order
Fly drill- 1 pull 4 kicks
Back drill- 3 pull 6 kicks
Breast drill- kick pull kick
Free- zipper/catch up
(400)
Set #1
10 x 75s
4 @ 1:15
4 @ 1:10
Rest 2 minutes, fins on
2 @ 1:00 all out
Try to hold the same time for first 8
(750)
100 easy
Set #2
14 x 50 @ :55
500 goal time=… divide by 10=pace,
do these 50s pace + 2 seconds
(700)
100 Cool down
