T3 G9 SAT One Hour

8 x 50m FC as 50 swim, 50 kick on 1.30 (or rest 10 seconds) + fins

1 x 200 BK            Rest 30 seconds

1 x 100 BR             Rest 30 seconds

 

6 x 50m BR as 25 Fast, 25 Easy on 1.30

1 x 100 BR Easy

4 x 50 BK as 25 Drill (roll the shoulder, kick), 25 fast   on 1.30

1 x 100 BR Easy

2 x 50 BK as 25 drill/25 fast   on 1.30

1 x 100 BR Easy

2 x 100 as 1st FC Drill (Zip up)

2nd FC swim

4 x25m IM order Lane Clear EASY SWIM

(As swim down)

 

2 KM

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s