6 x 50 Breaststroke @ 110/120/130
#1 1 under water pullout
#2 2 underwater pullouts
#3 3 underwater pullouts off each wall!
5 x 200 free @ a set down pattern
320-310-3-3-250
+10 seconds
+20 seconds or
+30 seconds to above
** Second option 6 x 100 free as 3 : 25 fists swim/ 25 free/ 25 catch up/25 swim
3 : decending 1-3
6 x 50 back
#1) 2 fly kicks off each wall
#2) 4 fly kicks off each wall
#3) 6 " .....
#6) 12 fly kicks off each wall
16 x 25 Fly @ 45
you are allowed a max. of three 25s to be fly drill and another three can be free swim if you need the break.
Total Distance 2000m
Yearly Distance 5600m
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