warm up:
50 swim choice
50 scull (goal on back but its your choice)
50 kick on side working the forwards and backwards direction of kick
50 drill choice but no free
50 swim choice but no free
100 breathing 5, 7 by 25
4 x (200 or 300) dec. 1 through 3 but only by max. 5 seconds. the last one you just try and hold pace from # 3 @ 430/445/5/6
8 x 25 as Fast/Easy then Easy/Fast by 12.5m @ 45
3 x 50 Fastest Interval Possible! (FIP) 45 /50/55/60/70
100 easy @ 3min
3 x 50 200 race pace divided by 4 is your target time @ 60/70
50 easy @ 2 min
50 ALL OUT!!!! WORLD RECORD SPEED WHOO!!!!
50-100 easy
Total Distance ~ 2100 m
Yearly Distance 51 800m
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2 comments:
That was a killer practice. I'm actually a bit sore today. :-)
Keep up the good work!
Friday's practice will be easier, right? RIGHT? :-)
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