Skip to content
WARM UP(700 – 1150)
- 1 x 200/300/400
- Two or Three Rounds (750 yards)
- 1 x 50 – 25 L.arm pull/R.arm on kick board + 25 R.arm pull/L.arm on kickboard
- 1 x 50 – 25 Tarzan + 25 free
- 1 x 100 kick
- 1 x 50 build – freestyle with a spearfish entry
MAIN SET (2000 yards)
- NEW INTERVALS for 100s!
- 1 x 100 on 1:25/1:40/1:50/2:05
- 1 x 100 recovery on 2:00/2:00/2:10/2:30
- 2 x 100 on 1:25/1:40/1:50/2:05
- 1 x 100 recovery on 2:00/2:00/2:10/2:30
- 3 x 100 on 1:25/1:40/1:50/2:05
- 1 x 100 recovery on 2:00/2:00/2:10/2:30
- 4 x 100 on 1:25/1:40/1:50/2:05
- 1 x 100 recovery on 2:00/2:00/2:10/2:30
- 5 x 100 on 1:25/1:40/1:50/2:05
- 1 x 100 recovery on 2:00/2:00/2:10/2:30
COOL DOWN (300 yards)
- 1 x 100 choice kick
- 1 x 100 pull
- 1 x 100 EZ
Total Yards: 3000 – 3450
Like this:
Like Loading...
Related
Leave a Reply