Desend O’Rama 1350
Desend O’Rama 2500
300 every 4th length High Elbow scull. 200 every 4th length polo. 100 threshold effort. 8x25 variable sprints on 30-40”. MS: Descend to all out. 6x100 desc 1-3 on 2'. 6x75 desc 1-3 on 1:30. Put paddles on. 6x50 desc 1-3 on 1'. 6x25 desc 1-3 on 30'. 100 w/d.Descend O’Rama 5150
400 every 4th length full body roll kick- arms as side, neck stiff and part of the body.
300 every 4th scull.
200 every 4th polo.
100 choice.
12x25 variable sprints on 25.
50 easy.
MS: Descend to all out.
12x100 desc 1-3 on 1:25, 1:20, 1:15.
12x75 desc 1-3 on 1:10, 1:05, 1'.
12x50 desc 1-3 on 45, 50, 55! (different way!).
12x25 with paddles desc 1-3 on 30, 25, 20.
After MS,
6x125 band + paddles on 1:50.
100 w/d.
** Var sprints: #1 12.5fast/12.5easy, #2 12.5ez/12.5f, #3 build, #4 sprint.