Warm-Up 900/24:00
12x75 @1:30-2:00
- 3 Free
- 3 Backstroke
- 3 - Choice Stroke
- 3 -25 Scull -50 Free
Drill #1 800/16:00
2 x150 50 Swim/25 right arm/25 left arm/50 swim @ 3:00
200-as 50 Free-50 Back or Breast @ 4:00
300 Pull breathe 3/5/7 by 100 6:00
Main Set 1600/ 28:00
3x100 Neg split @ 1:30-2:00
1x200 Desc. by 50 @ 3:30-4:00
2x100 Neg split each 100 @ 1:30-2:00
2x200 Desc. by 50 @ 3:30-4:00
1x100 Neg split @ 1:30-2:00
3x200 Desc. by 50 @ 3:30-4:00
Drill #2 750/17:00
3x150 @ 3:00
-50 Breathing to your right side - 50 Breathing to your left side - 50 Bilateral breath Choice of a pattern.
3x100 Kick Desc. 1-3 @2:30
Cool Down 100/2:00
100 Loosen
12x75 @1:30-2:00
- 3 Free
- 3 Backstroke
- 3 - Choice Stroke
- 3 -25 Scull -50 Free
Drill #1 800/16:00
2 x150 50 Swim/25 right arm/25 left arm/50 swim @ 3:00
200-as 50 Free-50 Back or Breast @ 4:00
300 Pull breathe 3/5/7 by 100 6:00
Main Set 1600/ 28:00
3x100 Neg split @ 1:30-2:00
1x200 Desc. by 50 @ 3:30-4:00
2x100 Neg split each 100 @ 1:30-2:00
2x200 Desc. by 50 @ 3:30-4:00
1x100 Neg split @ 1:30-2:00
3x200 Desc. by 50 @ 3:30-4:00
Drill #2 750/17:00
3x150 @ 3:00
-50 Breathing to your right side - 50 Breathing to your left side - 50 Bilateral breath Choice of a pattern.
3x100 Kick Desc. 1-3 @2:30
Cool Down 100/2:00
100 Loosen
4150 Yards 87 Minutes
