Force 4 workout from book.
w/u
10 x 50m free (:15RI)
300m pull
Main set B
6 x 100m pull with paddles (desc 2-2-2) (:20 RI) 1:38, 1,39, 1:33, 1:34, 1:30, 1:29
400m free 6:47
6 x 50m pull with paddles (desc 2-2-2) (:10 RI) :50, :49, :47, :46, :44, :43
200m free 3:18
C/d
200m free inc 50m back
total distance = 2500m
felt good and strong throughout
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