Warm up:
- 6 x 75 as 50 Free / 25 Catch up drill with 20 sec ri
- 200 kick with board
- 4 x 50 build with 15 sec recovery
- 200 pull with buoy and paddles
Main Set A:
- 2 x 200 Free with 20 sec ri
- 300 pull with buoy at 85%
- 100 kick with board
- 2 x 300 Free with 30 sec ri (Focus on distance per stroke)
- 200 pul with buoy at 85%
- 100 kick with board
- 2 x 400 Free with 40 sec ri
Bonus Round:
4 x 150 pull with buoy and paddles with 20 sec recovery
Cool Down: 100
Leave a Reply