200 yd warm-up
4x 50 yd flutter kick (20s rest between each)
4x 75 yd with 20s rest between sets. every other 75 is freestyle, the others are any stroke you choose
6 x 100 yd of freestyle with first 2 on 2:00 interval (1:50 for advanced students), next 2 on 2:15 (2:00 for advanced students) and the final two on 2:30 (2:10 for advanced students?)
6 x 50yd on 1:30, 1:15 and 1:00 intervals, same pattern as above.
2 x 100 cooldown.
No comments:
Post a Comment