yesterday i started the work out for it.
400 warm up (25 cr + 25 im)
8x50 on 50'' IM (25 kick on back + 25 soft desc)
2x(4x25 butterfly strong on 30'' + 50 easy on germanic back)
5x200 crawl B1 on 2'30'' (160/170 bpm)
4x50 easy back & *** rec 15''
10x100 crawl B1 on 1'20''
4x50 easy back & *** (punch) rec 15''
Tot. 3.500m
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Former Member
Today, just done:
400 warm up
4x(200 pull free on 2'45'' + 100 IM on 1'40'' easy + 4x25 internal desc on 30'')
4x50 drill
1000 from push (11'43'' --> last 200m 2'16'')
100 easy with punch
6x100 kick desc 1-->3 on 2'
100 easy
Today, just done:
400 warm up
4x(200 pull free on 2'45'' + 100 IM on 1'40'' easy + 4x25 internal desc on 30'')
4x50 drill
1000 from push (11'43'' --> last 200m 2'16'')
100 easy with punch
6x100 kick desc 1-->3 on 2'
100 easy
