IN WARM POOL: 3 x sink to bottom, pull up to surface
1 x 400 free
Fly Kick Set – 2 rounds (500 yards) 1 x 25 underwater fly kick, arms at sides, head & chest down, hips up
1 x 75 fly kick on side, lower arm extended
1 x 150 fly kick on back – no board
6 x 75 free pull (450 yards)
#1 – 3 on 1:30
#4 – 6 on 1:20
Main Set (1900 yards)
6 x 200 free on3:00/3:30 #1: 25 PINK ZONE + 175 WHITE ZONE
#2: 50 PINK ZONE + 150 WHITE ZONE
#3: 75 PINK ZONE + 125 WHITE ZONE
#4: 100 PINK ZONE + 100 WHITE ZONE
#5: 150 PINK ZONE + 50 WHITE ZONE
#6: 200 PINK ZONE
1 x 100 EZ
2 x 200 IM :30s rest
Each stroke will be 25 kick + 25 stroke (WHITE ZONE)
Leave a Reply