Land training:
Warm up:
6 x 133
O) fc swim br 3 + fly kicks past the flags on 2.30
E) IM Drill - Fly= 1 strroke +6 kicks u/water Bk= 3 right, 3 left Brst= 2k1p Fc= catch up on 2.50
6x66 Brst kick on 2.00
o) kick on front h.b.s
e) kick on back streamline
- working on DPK and finish each leg kick.
( 1.2 k - 30 mins)
Main set:
400 fc swim br 3/5 by 33s on 7.20/ 7.40/ 8.00
300 fc swim br 3/5 by 33s on 5.30 / 5.45 /6.00
200 fc swim br 3/5 by 33s on 3.40 / 3.50 /4.00
100 fc swim br 3/5 by 33s on 1.50/1.55/ 2.00
(1.0 k - 20 mins)
Warm down:
200 easy back
6 X 100 fly kick w/fins on 2.30
Kick on front HIS
600 as 100 fc 100 be
(1.4 k - 25mins)
Total: 3.6 k
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