Wibke Ahrens
Head Coach
Schwimmverein Mannheim
Germany
I often explain our intensities with car shifts from 1-6 (recovery> all out)
4x 50m Fly @50” PB+ 5” (200P)
200m Kick w/fins (2nd shift)
4x 50m Fly @55” PB+ 4”
200m Kick w/fins (2nd shift)
4x 50m Fly @1′ PB+ 3”
200 Kick w/fins (2nd shift)
4x 50m Fly @1’10 all out
200 Kick w/fins (2nd shift)
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The Swimming Wizard 