Sunday, 24 April, 2016
WU:
400 swim choice
300 pull
200 kick
100 swim free at 80% effort
12 x 100:
1) 25 swim + 75 drill
2) 50 swim + 50 drill
3) 75 swim + 25 drill
4) 100 all swim
Swims: focus on low stroke count
Drills:
Free – catch up
Back – glide to 3
Breast – 3 kicks to 1 pull
Fly – 6 kicks to 1 pull
12 x 50, change stroke after every 3 x 50
1) first 15m strong
2) last 15m strong
3) strong
6 x 200:
1) pull with 3-5 breathing by 50s
2) IM, 25 kick+25 swim for each stroke
Total: 4,000