Workout A 3500m Warm-Up: (600) 12x50 on 1:00 Drill: (300) 6x50 on 1:00 Catch up x25, 25 long stroke Main Set 1: (2400) 100kick on 2:45 4x100 on 1:30 Descend 1-4 200kick on 4:45 6x100 on 1:35 Descend 1-3, 4-6 300kick on 7:00 8x100 on 1:40 Descend 1-4, 5-8 Cool Down: (200) 200 paddle pull |