Warm-up (600) 400 swim 4 x 50 kick Set (600) 8 x 75 on 1:20 (25k, 25 drill, 25s) Drills: alt fist,choice Set (1800) 3 x 100 on 1:30 2 x 150 on 2:00 300 on 4:30 rest 1 min 300 on 4:00 2 x 150 on 2:15 3 x 100 on 1:20 Set (200) 8 x 25 on :40 - odds: breath control - evens: 10 sec. vertical kick at the wall then sprint Cool-down (200) 200 EZ choice |