3x200 (1. Free drill 2. non-free 3. free but emphasize the kick)
500 pull Free working on breathing. By 50 breathe 3, 5, 7, 9, 11, 9, 7, 5, 3, choice
3x150 (same pattern as warm-up)
400 pull Free Breathing by 50 (3, 5, 7, 9, 7, 5, 3, choice)
3x100 (25 free, 50 non-free, 25 free)
300 pull Free Breathing by 50 (3, 5, 7, 5, 3, choice)
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