IM power… Feb 5, 2016

In groups of 7 or 8

3 lanes for Fly: 3x thru 

• 2×25 fly pull on :30

• 5/5/10/10/15/15 Vdk

• 15sr

• 10 muscle ups – 50 sprint fly breathing every 2 on 1:45

2 lanes for Back:

• 100 pull (ra/la/50s) 2:15

• 3×25 ra build :40

• 3×25 la build :40

• 2×25 fast back kick :45

• 45 sr to put fins on

• 2×75 fast fins with 12.5 m underwater dk  2:00

3 lanes for Breast need the blocks-5x thru

• 10 squats on 1:00

• 2×25 :30 (1 from dive/1 from a push)

• 30sr

1. Streamline underwater breast kick

2. 3 k1p

3. 8 strokes max per length

4. with paddles

5. fast

Then at 4:15 everyone together                                                                                     Broken 800 free (subtract 1 min from your time)

• 10sec at 150

• 10 sec at 250

• 10 sec at 350

• 10 sec at 450

• 10 sec at 550

• 10 sec at 650

Last 30 min in 4 lanes:

• 5×50 best avg free 1:15

• 2×25 kick :30  fast

• 4×75 non free 1:30 dec 1-4

• 4×25 kick :35 3 fast/1ez

• 3×100 pull ascend 2:00

• 6×25 kick :40 2f/1ex/1f/2ez

3100m