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
warm: 300 (25 free + 25 im) + 8x25 im on 30'' as less stroke as possible
Build with padle: 6x50 free n.s. on 50'' + 6x25 back on 30'' desc 1-->3
50 easy back & punch
5x100 Vo2max (4 free on 1'15'' + 1 kick aliuquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
5x100 Vo2max (4 free on 1'15'' + 1 kick aliquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
6x50 Vo2max (4 butterfly on 40'' + 2 kick butterfly turn on back on 45'')
4x50 rec 5'' easy (25 *** + 25 back)
Tot. 3.000
warm: 300 (25 free + 25 im) + 8x25 im on 30'' as less stroke as possible
Build with padle: 6x50 free n.s. on 50'' + 6x25 back on 30'' desc 1-->3
50 easy back & punch
5x100 Vo2max (4 free on 1'15'' + 1 kick aliuquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
5x100 Vo2max (4 free on 1'15'' + 1 kick aliquot on 25m on 25'' no table)
6x50 rec 5'' easy (25 *** + 25 back)
6x50 Vo2max (4 butterfly on 40'' + 2 kick butterfly turn on back on 45'')
4x50 rec 5'' easy (25 *** + 25 back)
Tot. 3.000
