STROKE/SPRINT
Warm-Up: (1000m)
- 400 swim
- 300 pull
- 200 kick
- 100 drill
Pre Main Set: (400m)
- 1X50 fly drill @ 1:10
- 2X25 fly fast @ :35
- 1X50 back drill @ 1:10
- 2X25 back fast @ :35
- 1X50 breast drill @ 1:10
- 2X25 breast fast @ :35
- 1X50 free drill @ 1:10
- 2X25 free fast @ :35
Main Set: (750m)
- 5X150 @ 2:45/3:00 - focus on stroke, free is moderate
- 150 free
- 50 stroke/100 free
- 100 stroke/50 free
- 150 stroke
- 150 free
- 6X100 pull @ 1:40/1:50
Warm Down (250m)
- 250 your choice
No comments:
Post a Comment