Friday – Aerobic Development
Warm Up 200 Free, 200 Back 4 x 25 Fly @45 Pre-set 2 times through: 25 Free kick Fast @40 50 Free kick @1:20 – 1st 25 Fast 75 Free … Continue Reading Friday – Aerobic Development
Tuesday – Breast and Fly
Warm Up 400 Free w zoomers 100 Back 100 Breast Pre-set 200 scull as 50 Y-scull / 50 T-scull 100 Fly single-arm Main Set 6 x 50 Fly @1:15 – … Continue Reading Tuesday – Breast and Fly
Sunday – Breaking up the IM
Warm Up 300 Free w zoomers 100 Back 200 Free kick 100 Back 200 Free Pull Pre-Set 2 rounds of: 100 Free kick steady @2:30 with alignment board and snorkel … Continue Reading Sunday – Breaking up the IM
Friday – Holding speed
Warm-Up 100 Free 100 Back 300 Free as: 25 Kick 25 single-arm left 25 single-arm right Pre-Set (14) 12 x 25 Free kick @40 – descending 1-3 8 x 25 … Continue Reading Friday – Holding speed
Wednesday – IM Free
Warm Up 400 Free w zoomers 100 Back w zoomers Pre-Set 6 x 50 Free kick w zoomers @1:00 Descend 1-3 4 x 25 Fly @45 – stroke count 4 … Continue Reading Wednesday – IM Free
Tuesday – Holding back
Warm Up To be completed with short yellow fins (zoomers): 200 Free 200 Back 100 dolphin kick on back Pre-Set 6 x 50 Fly @1:20 w yellow fins (zoomers) … Continue Reading Tuesday – Holding back