Originally written for National Team CGBD on Jan 13, 2020
1 x
1 x 600 @ 9:00 100 free swim 100 choice K D
12 x 50 @ :55 IM ORDER K D, D S, S BUILD 3RD 50 TO FAST RACE FINISHES
4 X
4 X 25 K @ :25 :30 :30 :35 BY ROUNDS FREE KICK W BOARD DES TO ALL OUT SNORKEL
1 X 100 K K D S @ 1:40 50 R ARM L ARM 25 SIDE KICK W 1 ROTATIONS 25 SWIM SNORKEL
1 X
2 X 400 1 W PADDLES @ AP W SNORKEL 5:20 5:40 5:50
8 X 25 BEST ODD DES BY 2 @ :30 K K, K D, D S, S S :30
4 X 200 1-2 PULL AP 3 -4 FAST @ 2:30 2:40 2:50 :30 SEC REST ON # 2
8 X 25 IM ORDER BLD FAST @ :25 ALL LANES
8 X 100 AP-4 @ 1:15 1:20 1:25 1:30 BY GROUPS
8 X 25 4 BK 4 BR DES 1-4 @ :35 ALL LANES
16 X 50 DES 1-4 BY 4'S TO ALL OUT @ :50 :45 :40 :35 BY ROUNDS
8 X 25 BEST ODD DES BY 2 @ :30 S S, S D, D K, K K
8 X
1 X 25 @ :45 15 SEC KICK ON WALL EXTENDED FREE OR BREAST, DROP UW'S 1/2 LAP IN SWIM EASY\
1 X
1 X 400 @ 6:00 25 EASY FREE 50 ALL OUT BEST ODD 25 EASY FREE
4 X
1 X 25 BLD @ :25 BEST ODD
1 X 50 NS @ :50 BEST ODD
1 X 25 SPR @ :35 FREE ODD BEST ODD ON EVEN
1 X
1 X 400 @ 25 BEST ODD ALL OUT 50 MOD FREE 25 BEST ODD ALL OUT
4 X 50 EASY WARM DOWN
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT