Warm-Up 600/14:00
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice
200 Loosen
2x50Kick @1:15
4x50 I.M Drill/Swim Or 1-4 Desc @1:10-1:30
2x50-25 Fast 25 Distance Per Stroke Free @1:15
Drill 450/12:00
3 Rounds
1x50 Count your Strokes
1x50 Try to lower the count
1x50 Try to Match your lowest Stroke Count while increasing your speed.
Aerobic Ladder 1500/30:00
1x100 5 seconds rest
1x200 10 sec rest
1x300 15 sec rest
1x400 20 sec rest
1x500 25 sec rest
Speed 600/18:00
3 Rounds
1x50 25 No Breath 25, 60%Max E @1:10-1:30
1x50 25 Scull, 25 70% Max Effort @1:10-1:30
1x50 25 Heads Up Breaststroke, 25, 80% Max Effort @1:10-1:30
1x50 All Out Free @1:10-1:30
Cool Down 300/6:00
300 Cool Down Choice
3450 Meters 80 Minutes
