Warmup
1 x 400 choice (start working the dolphin kicks after every turn)
4 x 100 free (25 swim/25 breathe once)
8 x 50 back (25 kick/25 swim)
Preset
4 x 150 pull (125 free/25 back) @20" rest (Avg. 2'00")
12 x 25 back drills @15" rest
#1. 3:3:6
#2. Scoop drill
#3. Double arm back
Main Set (ladder)
100 back @10" rest (1'20") + 200 back (25 kick/25 swim) + 300 pull free no paddles @4'30" (4'03") + 400 kick no fins w/snorkel & cardio cap @20" rest (8'14") + 400 free (breathing pattern 3-5-3-7) @20" rest + 300 back @4'30" (4'24") + 200 back (25 kick/25 swim) @15" rest + 100 back focus on rotation & high elbow catch
Cooldown
1 x 400 (25 scull/25 swim)
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