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Monday March 10
Warm up
  1. 1 x 600: 300 Free/300 Non-free

    (600/600m)
Drill
  1. 12 x 50:
    1-3: +10, +5, Cruise
    4-6: Kick, +20
    7-9: +5
    10-12: Kick +15

    (600/1200m)
Main Set
  1. 5 x 100: +5, C, C, -5, -5
    4 x 100: C, C, -5, -5
    3 x 100: C, -5, -5
    2 x 100: C, -5
    1 x 100: -5
    2 x 100: +5, +10
    3 x 100: Pull, +5, Breath 3, 5, 7 by 25s

    (2000/3200m)