2400 meters Warmup (500) (10:00) 300 swim / 100 drill / 100 kick Set …USE FINS… 12 x 50 on 1:20 …dolphin kick as far as possible …ez stroke (even breast) rest of the way Set 3 rounds 4 x 50's on 1:20 #1 half easy half fast / #2 half fast half easy #3 all easy / #4 all FAST Set 2 rounds 3 x 50 on 1:30 …first 2 ez / third fast off the blocks Cool down 200 plus… |