Taper group:
400 choice warm up ez
16x50 technique focus 1:00
8x25 UWDK - under water dolphin kick
8x50 FKB - Fins kick on back
4x12.5 TT - fast off the blocks for time to 12.5 mark
3x of the following main set:
75 race pace on 1:15, 50 cruise 1:00
50 race pace on 1:00, 50 cruise 1:00
50 race pace on 1:00, 50 cruise 1:00
25 race pace on :30, 50 cruise 1:00
200 ez recovery on 4;00
so do that 3x and that's a great set!
Non-Taper group will go little longer:
400 choice
16x50 technique focus 1:00
Main set:
4x25 :35 UWDK w fins
4x50 1:00 kickboard drill w fins
4x100 1:30 breathe 3/5/7/9 by 25's
4x200 3:00 100free/100stoke, middle 100 strong
4x100 1:30 d-4,
4x50 1:00 w fins, breaths are 3,2,1,0 by 50
4x25 :35 UWDK w fins
2nd main set:
4x300 on 4:30 or 5:00
Quote of the day:
"Success is no accident. It is hard work, perseverance, learning, studying, sacrifice and most of all, love of what you are doing and learning to do." Pele