Warm-up: 1200/22:00
400 Loosen
200 IM - Drill / Build
400 P - Count Strokes
8x25 Sprint Cycle @ :30
400 Loosen
200 IM - Drill / Build
400 P - Count Strokes
8x25 Sprint Cycle @ :30
Pre-Set: 1200/22:00
2 Rounds:
3x100 as: 75 Best Tech. Fr or Bk - Count Strokes, 25 All Out K @ 1:30/1:40/1:50
6x50 Desc. 1-3; 4-6 @ 1:00
50s can be:
2 Rounds:
3x100 as: 75 Best Tech. Fr or Bk - Count Strokes, 25 All Out K @ 1:30/1:40/1:50
6x50 Desc. 1-3; 4-6 @ 1:00
50s can be:
1.All Free2.IM Switch3.25 Free, 25 Stroke
Main Set:
Free: 1500/27:00
3 Rounds:
3x50 Best Tech. Fr - Hold Stroke Count & HR @ 1:00
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :50
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :40
Hold consistent Time/Speed throughout
1x50 Active Recovery @ Reset
Free: 1500/27:00
3 Rounds:
3x50 Best Tech. Fr - Hold Stroke Count & HR @ 1:00
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :50
3x50 Best Tech. Fr - Hold Stroke Count & HR @ :40
Hold consistent Time/Speed throughout
1x50 Active Recovery @ Reset
Or
IM / Stroke: 1400/27:00
2 Rounds:
4x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:25
8x25 O:Fast Str E:Strong Str @ :35
2x100 IM @ 1:35
2 Rounds:
4x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:25
8x25 O:Fast Str E:Strong Str @ :35
2x100 IM @ 1:35
Warm-down: 200/3:00
200 easy
200 easy
