Sunday, 17 April, 2016
WU:
400 choice
4 x 50 swim/kick/pull/drill
4 x 50 swim Des. 1-4
MS option #1 Sprint (1450):
3x
6 x 25, 2 easy, 1 fast (or 1 easy, 2 fast) @ 30″
6 x 50, 2 easy, 1 fast (or 1 easy, 2 fast) @ 1′
100 easy
MS option #2 Aerobic (1600)
100 @ 1:40/1:50
200 @ 3:20/3:40
300 @ 4:40/5:00
400 @ 6:00/6:30
300 @ 4:30/4:50
200 @ 3:00/3:30
100 @ 1:30/1:40
Kick/Swim set:
4 x
100 swim @ 1:30/1:40/1:50
75 kick @ 1:30/1:40/1:50
try to make swim and kick on the same time
WD:
4 x 25 drill/technique on 40″
4 x 50 low stroke count on 1:10
100 easy
Total: up to 3,500