Focus on taking your time on your drills. Don’t rush through them.
Warm:
- 200 Free
- 4 x 50 build 65 – 90% with 15 sec recovery 0
- 2 x 100 kick with board at 70 – 75% with 10 RI
- 100 Easy
Main Set:
- 5 x 150 as 50 Mod/ 50 Fast / 50 MOD with 20 RI
- 5 x 150 Pull at 85% with 20 RI
- 4 x 100 as 25 MOD / 50 Fast / 25 MOD with 20 RI
- 4 x 100 Pull at 85% with 20 RI
- 4 x 75 as 25 MOD / 25 Fast / 25 MOD with 20 RI
- 4 x 75 PULL at 85% with 20 RI
Cool down:
- 100 choice
Run after bike: 30 min easy
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