Warm up: 200 swim (B) 300 swim (S) 400 swim (G) + 100 double arm back with whip kick
Main:
Set #1
4 x 50 single arm back, switch arms at 25m
3 x 100 back/free by 25 “strong back”
2 x 200 back/free by 50 “strong free”
Set #2
4 x 50 single arm fly, switch arms at 25m
3 x 100 fly/breast by 25 “strong fly”
2 x 200 fly/breast by 50 “strong breast” Single Arm Fly ok!
Set #3 Bronze and Silver does 1 x 200
2 x 200 mixer kick with FINS (50 dolphin/50 flutter/50 dolphin/50 flutter) can be on your front, back or side
Tuesday, April 30
Warm up – (100 swim + 100 kick + 100 pull) x 1 (B) 1.5 (S) 2 (G)
Main: repeat twice
4 x 50 free pull, breath 3/5 by 25
1 x 200 free with fins “fins challenge!”
1 x 100 choice kick, easy
4 x 50 free pull, breath 3/7 by 25
1 x 200 IM with fins
1 x 100 choice kick, easy