Warm up
· 4 x 150 swim/kick/drill by reverse IM order
600/600m 12Minutes/12Minutes
Drill
· 3 x 100 free buoy only keep perfect stroke.
300/900m 8Minutes/20Minutes
Main Set
· 3 x 100 IM 2:00
· 3 x 100 kick free 4:00
· 3 x 100 backstroke 2:10
· 3 x 100 breaststroke 2:20
· 300 paddles+buoy or fins every 3 length non free 4:30-5:00
1500/2400m 37Minutes/57Minutes
Last set / Cool Down
· 400 easy
400/2800m 8Minutes/1:05HH:MM
מגיע
Udi Erell