Warm up
1 x 200m FC easy 10 R
2 x 100m BK moderate 15 R
4 x 50m BR moderate-hard 20 R
8 x 25m FLY hard 25 R
Main
Do the following set times 4 with 30 R
200m BR with 5 strong
kicks underwater at each end
20 squats
Glute bridge single
leg 2-4 x 30 sec
Kick recovery
8 x 75m (25m FC K fast/25m BK K fast/ 25m FC slow and
stretch) 10 R
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