Workout#17
|
3000m
|
2000m
|
Warm-up
Swim+Drills Free+Choice |
400 100 swim 100 catch-up 100 onearm 100 choice |
250 100 swim 100 catch-up 100 one-arm 100 choice |
IM
Drills Swim IM Back,Breast,Free Breast,Free Free Kick Fly,fr,Bk,fr,Br,fr |
200 300 225 150 75 3x150 2nd 150 w/o board |
100 4x50 150 100 50 2x150 2nd 150 w/o board |
Freestyle
Pull easy Swim |
200 4x50 on :40 4x50 on :45 4x50 on :50 200 |
100 4x50 on :40 4x50 on :45 4x50 on :50 100 |
Swim-down
Drill Choice |
200 |
150 |
Wednesday, 26 March 2014
Swim Set of the Week - Mostly IMs
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