|
Workout
|
3400m
|
2300m
|
|
Warm-up
Drills Free |
200
|
200
|
|
Choice (not Free)
Swim,Kick,Pull,Swim |
4x200 |
4x100 |
|
Free
Swim pyramid Kick Free |
4x50 on :45 3x100 on 1:30 2x150 on 2:15 1x200 on 3: 2x150 on 2:15 3x100 on 1:30 4x50 on :45
400
|
4x50 on :60 3x100 on 2:00 2x150 on 3: 1x200 on 4: 2x150 on 3:00 3x100 on 2:00 4x50 on :60
400
|
|
Swim-down
Swim Choice |
200 |
100 |
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