Fly or Die

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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