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Originally written for Top groups on Apr 25, 2022

15:00 RAMP pre-pool [focus on rotator cuffs]


warm up

2 x 250 FR (D) Catch-up snorkel @ 3:30

1 x 200 FR (D) STAR snorkel @3:15

1 x 150 BK (D) Single arm @ 2:00

1 x 100 BK (D) 3 fast strokes, 3 slow strokes @ 2:00

Pre-Set

6 x 50 FR HVO @ 1:00

Main Set

10 x 100 FR Build @ 1:30 [last length best average]

5 x 100 FR descend -5sec @ 1:45

5 x 100 FR descend -5sec @ 1:45


Kick Set

10 x 100 FR (K) @ 1:45 [last length best average]

DISTANCE

TIME

STROKE

TYPE

INTENSITY

EQUIPMENT

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