Originally written for ASC Senior on Jan 16, 2021
Warm up
300 100 swim, 50 scull
6 x 50 Paddle :45, :50, :55 (connect the stroke)
300 fin kick (50 side, 50 Vert Arm Back- carry your water bottle.
2 x Swim
25 fast /ez :35
25 ez / fast :35
25 build :35
25 smooth :35
7 x Middle Dist Free and Stroke "Whoppers"
1 x 75 1:45 Best Stroke descend from 100 -5 seconds)
2 x 50 1:00 odd 50 = 200p plus 1, even 200p
3 x 25 :30 descend 1-3 to 100p)
1x 75 1:45 recovery
3 x Fins -
2 x 125 kick 2:00
2 x 125 paddle - connect and build 2:00
2 x 25 swim fast with fast feet, no breath :45
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT