Warm-up 250 6 x 50 drills; A-Ok, First, Claw; rest 10 4 x 50 Fins; rest 10 4 x 50 paddles; rest 10 6 x 200s, rest :20 between each. #1 & #4: be speedy on the first 100, then swim easy (positive split) #2 & #5: be speedy on the middle 100 (even split) #3 & #6: be speedy on the last 100 (negative split) Warm-down - 250 with 25 wall pushups ************* 250 warm up 100 timed all out effort 50 easy 50 with fins easy With fins - 25 x 2 70%, 25 x 2 80%, 25 x 2 90%, 25 x 2 80%, 25 x 2 100% 200 easy with bobs at the first 25 200 x 5. First 200 breathing out though the nose. 100 easy 50 x 8; 65% effort intervals, count time ; ;50-;52 100 easy Warm-down - 250 with 25 wall pushups
Posted on: Sat, 26 Oct 2013 18:13:30 +0000
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