6.16.14
Warm Up: 1000m
20 * 50 @10 sec rest
/3 = Stroke /4 = Kick /3
& 4 = Fist Free
Main Set: 2000m
Free
|
IM
|
4 *100
|
100
|
3 * 100
|
200
|
2 * 100
|
300
|
100
|
400
|
@ B + 5
|
@ 30 sec rest
|
Additional Set: (Active recovery) 600/900m
2-3 Times-
200 Pull Breathe 3/5/7/9 by 50 @ 10-15 sec rest
2*50 Kick @ 10-15 sec rest
