Purpose is speed and technique.
Warm up:
2 x 200 with 20 sec RI
1st 200 as 50 Free / 50 kick /= 50 drill / 50 Free
2nd 400 as: 100 back /= 50 kick / 50 back
9 x 100 pull with buoy @ 1:30 or with 15 sec recovery (shut up and do it)
3 Rounds
– 100 breather ever 3 strokes
– 100 breath every 5 strokes
– 100 breath every 7 strokes
———————
Main Set:
- 8 x 75 @ 1:30
- Odd: 25 Tarzan drill fast / 50 easy
- Evens: 25 fast / 50 easy
4 x 25 kick streamline
8 x 75 @ 1:30
- Odd: 25 Tarzan drill fast with fins/ 50 easy
- Evens: 25 fast / 50 easy
200 Easy
Cool Down: 200 Choice
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