| 600/300 | FR | 50 swim / 50 drill / 50 kick | |||
| 8/4 x 50 | FR | #1: 20Y fast / 30Y EZ | fast breakout | ||
| #2: 30Y fast / 20Y EZ | fast turn | ||||
| #3: EZ | |||||
| #4: ALL OUT RACE PACE! | 1000 | 500 | |||
| 4X/3X: | |||||
| 2 x 50 | FR | Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST! | :50 / 1:00 | ||
| 4 x 25 | IMO | just FAST | :35 / :45 | ||
| 2 x 50 | STROKE | strong pace with good technique | 1:00 / 1:10 | ||
| 4 x 25 | FR | Rd 1 & 3: Dec 1-4 @ 100 race pace; Rd 2 & 4: Hold 100 pace or faster | :30 / :40 | 2600 | 1700 |
| 2x: | adjust interval if you use fins. | ||||
| 75 | KICK | BUILD | all @ 1:50 / 2:00 | ||
| 100 | KICK | FAST | |||
| 25 | EZ | 3000 | 2200 |
Tuesday 2/17
Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.
