Originally written for MASTERS - AMST on Aug 17, 2022
Warm-up
600 Mix (swim, kick, single arm drill)
Main G1/G3
50 G3 :45, :50, :55
50 G1 :45, :50, :55
2x50 G3 :45, :50, :55
50 G1 G1 :45, :50, :55
3x50 G3 :45, :50, :55
50 G1 G1 :45, :50, :55
4x50 G3 :45, :50, :55
50 G1 G1 :45, :50, :55
5x50 G3 :45, :50, :55
50 G1 G1 :45, :50, :55
5 x 50 odds kick, evens swim G1 1:00
1 x 50 swim G4 1:00
4 x 50 odds kick, evens swim G1 1:00
1 x 50 G4 1:00
3 x 50 odds kick, evens swim G1 1:00
1 x 50 G4 1:00
2 x 50 odds kick, evens swim G1 1:00
1 x 50 G4 1:00
1 x 50 kick 1:00
1 x 50 G4 1:00
Warm Down
600 (swim, kick, single arm swimming drill)
DISTANCE
TIME
STROKE
TYPE
INTENSITY
EQUIPMENT