Kay so I'm back with my club and i have already seen great improvement! today's work out...
8x (100m free 50m kick no board)
100m easy
4x100m on 1:30
-1:12
-1:14
-1:13
-1:15
100m easy
4x100m on 1:40
-1:13
-1:14
-1:14
-1:15
200m easy
4x100m on 1:50
-1:12
-1:15
-1:16
-1:14
200m easy
4x100m on 2:00
-1:13
-1:16
-1:15
-1:14
200m easy
10min mix cool down with some under water kick.
summery- I started strong with the 4 on 1:30 and pushed really hard. It has been 2 months since i was on a pace time that fast. I would always go out way to hard and in the last set of 100's I blew up and could not go faster but still swimming way better then I thought.
Karsten Madsen
