Workout A 3400 Warm-Up: (600) 600m choice Drill set: (600) 6x50 on 1:40 25 scull, 25 Kick Fins OK 6x50 on 1:20 25 fingertip drill, 25 swim Main Set 1: (1100) 6 x 50 on 1:00 Pull, steady effort 4x200 on 3:30 Pull, steady effort Use paddles & buoy Main Set 2: (900) 6 x 50 on 1:00 swim Descend 1-3, 4-6 3x200 on 3:45 Descend, last swim the fastest Cool Down: (200) 200EZ Choice |