• Six day cycle- alternate them:
     Days 1,3,5
    800 skps
     
    20x25 as always @ :30
     
    2x500 @ 6:45
       100 ex free
       100 fly kick in streamline on front
       100 flutter kick in streamline on back
       100 2 kick one pull breast
       100 sprint free                                  
     
    100 ez
     
    8x100
       50 kick in streamline, :05 rest
       50 sprint
    R1,3,5,7 free
    R2,4,6,8 fly
     
    100 ez
     
    4x100 sprint @ RI :30 alt free and choice
     
    100 ez
     
    5x50 :05 kick at wall, turn and sprint @ RI :10  free
     
    5x25 sprint free @ RI :05
     
    800 w down
     
    Days 2,4,6
     
    800 skps
     
    20x25 as always @ :30
     
    4x50  each fly back breast free @1:00 on race pace-- (16 total)
     
    100 ez
     
    4x (3x25 @ :30+100 @ 1:30 + 50 SPRINT@ :45) i.m. order
     
    100 ez
     
    24x50 @ 1:00 (4 each in this order- free breast back free fly free)
     
    100 ez
    5x burnouts
    500 warm down
     
Last Modified on December 23, 2013