400 Loosen
6x50 as: 25 Drill, 25 Swim @ :50/1:00
Suggested Drills:
Fly - Single Arm
Back - 2 Right, 2 Left, 4 Normal (2-2-4)
Breast - 1 Pull / 2 Kick
Free - Catch-up
6x50 Desc. 1-3; 4-6 @ :45/:55 OR IM Switch @ :50/1:00
400 Pull
6x25 Kick @ :30/:35
6x25 @ :30/:35
1-2. Half FAST, Half easy
3-4. Half easy, Half FAST
5-6. ALL FAST
Stroke Endurance: 1500/25:00-34:30
3x100 as: 75 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10
3x100 as: 25 Strong Stroke, 75 Best Tech. Free @ 1:30-2:10
3x100 as: 25 Best Tech. Free, 25 Strong Stroke @ 1:30-2:10
3x100 as: 25 Strong Stroke, 25 Best Tech. Free @ 1:30-2:10
Reset
3 Rounds:
1x50 Strong Stroke @ :50-1:05
1x50 Best Tech. Free @ :50-1:05
Capacity Free: 1500/20:00-26:30
2x100 Max Efficiency Free @ 1:20-1:50
6x50 Best Tech. Free - Subtle Acceleration @ :40-:50
3x100 Max Efficiency Free @ 1:20-1:50
4x50 Best Tech. Free - Greater Acceleration @ :40-:50
4x100 Max Efficiency Free @ 1:20-1:50
2x50 Best Tech. Free - BIG Acceleration @ :40-:50
Warm-down: 300/7:00
300 easy
