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
1°
3x(100 free rec 5'' + 4x50 im rec 5'') 1° 12,5 - 2° on 25 - 3° on 50 meteres
pull: 12x25 butterfly on 30'' shoulder more down as possible
6x50 drill rec 5'' + 6x50 kk free no table on 55''
B1: (160 bpm)
10x50 (40'') + 2x500 (6'30'') + 10x50 (45'')
100 easy (25 back + 25 ***)
4x50 on 2' (25 free form dive without breathing + 25 back easy
Tot. 3.800
2°
600 easy (400 --> 25 free + 25 im + 200IM --> 25 drill + 25 easy)
8x25 rec 10'' im --> 1 punch - 1 soft desc
2x(3x50 pull ipox on 45'' + 25 butterfly with kk on freestile + 25 free head up fast on 30'')
100 easy ready to swim fast
C2:
4x250 --> 125 C2 (75 fromdive on 2'15'' + 2x25 dive on 1'15'') * + 125 A1 easy
2x400 free easy A1 count stroke each 100m on 5'20''
Tot. 3.000
* one style for set
1°
3x(100 free rec 5'' + 4x50 im rec 5'') 1° 12,5 - 2° on 25 - 3° on 50 meteres
pull: 12x25 butterfly on 30'' shoulder more down as possible
6x50 drill rec 5'' + 6x50 kk free no table on 55''
B1: (160 bpm)
10x50 (40'') + 2x500 (6'30'') + 10x50 (45'')
100 easy (25 back + 25 ***)
4x50 on 2' (25 free form dive without breathing + 25 back easy
Tot. 3.800
2°
600 easy (400 --> 25 free + 25 im + 200IM --> 25 drill + 25 easy)
8x25 rec 10'' im --> 1 punch - 1 soft desc
2x(3x50 pull ipox on 45'' + 25 butterfly with kk on freestile + 25 free head up fast on 30'')
100 easy ready to swim fast
C2:
4x250 --> 125 C2 (75 fromdive on 2'15'' + 2x25 dive on 1'15'') * + 125 A1 easy
2x400 free easy A1 count stroke each 100m on 5'20''
Tot. 3.000
* one style for set
