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
Parents
Former Member
3x300 (1° warm - 2° IM - 3° pull negative splite each 100m) rec 20''
padle build: 6x50 backstroke desc 1-->3 on 1'
fins build: 6x50 kick back desc 1-->3 on 55''
8x25 drill rec 10''
15x100 freestyle desc 1-->3 on 1'45''
100 easy
4x25 free from dive without breathing on 1'15''
100 easy
It was important, on the 100m, not to go over 1'12'' and under 1'05''
3x300 (1° warm - 2° IM - 3° pull negative splite each 100m) rec 20''
padle build: 6x50 backstroke desc 1-->3 on 1'
fins build: 6x50 kick back desc 1-->3 on 55''
8x25 drill rec 10''
15x100 freestyle desc 1-->3 on 1'45''
100 easy
4x25 free from dive without breathing on 1'15''
100 easy
It was important, on the 100m, not to go over 1'12'' and under 1'05''
