Sunday, June 26, 2016
Warm Up:
300 Choice
200 Fly kick
100 whip kick
MS:
4 x 100 Free (50 hand drill + 50 swim build) with 10 s rest
Hand drills: OK, Superman, Fist, full hand. Focus on pointing fingers at the bottom on the pool
4 x 100 Choice (50 drill + 50 swim build) with 10s rest
8 x 50 IM order with 10s rest
Odds – drill
Evens – swim
8 x 50 Free
Odds – 3/5/7 breathing pattern
Evens – 7/5/3 breathing pattern
3 x 200 @ 3:30 80 – 85% max HR
Warm Down:
200: 50 DAB + 50 sculling on back
Total: 3,000