WU:
\n– 200 Pull FS\/BK
\n– 4 x (25 Kick IM, 25 Swim FS)
\n– 50 BK Kick with arms at side, flat on back
\n– 50 BK Kick – as 25 right shoulder up, 25 left shoulder up
\n– 50 BK Kick – as 25 right arm up, 25 left arm up
\n– 2 x 50 BK as 25 right arm only, 25 left arm only *watch arm entry
\n– 100 BK Swim
\n– 2 x (25 Drill FS, 25 Swim FS)
\n– 100 BR Swim
\n– Pull Choice to 6:00<\/p>\n
Set 1:
\n– 8 x 50 Kick choice on 1:15 or 15 sec rest<\/p>\n
Set 2:
\n– 200 Pull FS LONG on 20 sec rest (max pace 3:30)
\n– 200 FS with same pace as above
\n– 2 x 100 Pull FS LONG on 15 sec rest (max pace 2:00)
\n– 2 x 100 FS with same pace as above
\n– 50 easy to regroup<\/p>\n
Set 3:
\n– 100 BK Pull on 2:30
\n– 2 x 100 BK on 2:15<\/p>\n
Set 4:
\n2 x thru 6×50 on 1:00:
\n– FL-BK
\n– BK-BR
\n– BR-FS
\n– 3 x 50 FS
\nwith 1 min extra between each set of 6<\/p>\n
Set 5:
\n– 4 x 25m IM seq on 45 sec<\/p>\n
Swim Down 200+<\/p>\n","protected":false},"excerpt":{"rendered":"
WU: – 200 Pull FS\/BK – 4 x (25 Kick IM, 25 Swim FS) – 50 BK Kick with arms at side, flat on back – 50 BK Kick – as 25 right shoulder up, 25 left shoulder up – … Continue reading