Sat Apr 12

300-400 Pull - limited SC increase while increasing speed 9 * 50 IM switch on :55 or 1:05

1-6) K/S

7-9) S/K

5 * 200 on 3:30 (3rd 50 always fast Kick

1-3) descend, 4&5) hold

24 repeats on 1:30

1 fast (25-100),

2) 50 or 75 get to starting end

3-4) smooth 75

800 Pull or S with paddles max 100 Free/min 50 non free

or

800-1000 with fins 150 S/50 kick ascend