400 Fr/Bk by 100 fist/Swim by 50
4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest
4 * 75 descend - 10m off all walls on 1:20
8 * 25 PBL 1-4 descend then hold on 35
400 long pull with paddles
4 * 10m breakouts
4 * 75 descend – maintain SC
8 * 25 15s sprint kick
5 min choice
4x8x25 all out /45
1) Swim
2) Pull
3) Kick
4) swim w/ fins
3:00 between round400 Fr/Bk by 100 fist/Swim by 50
4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest
4 * 75 descend - 10m off all walls on 1:20
8 * 25 PBL 1-4 descend then hold on 35
400 long pull with paddles
4 * 10m breakouts
4 * 75 descend – maintain SC
8 * 25 15s sprint kick
5 min choice
4x8x25 all out /45
1) Swim
2) Pull
3) Kick
4) swim w/ fins
3:00 between round
6:30 swimmers
400 Fr/Bk by 100 fist/Swim by 50
4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest
4 * 75 descend - 10m off all walls on 1:20
4 * 10m breakouts
10 min choice
1 * 100 @ 400 pace
3 sprint 50’s
Or
sprint 50
3 * 100 @ 400 Pace on 15s rest
Sprint 50
600 with fins
6:30 swimmers
400 Fr/Bk by 100 fist/Swim by 50
4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest
4 * 75 descend - 10m off all walls on 1:20
4 * 10m breakouts
10 min choice
1 * 100 @ 400 pace
3 sprint 50’s
Or
sprint 50
3 * 100 @ 400 Pace on 15s rest
Sprint 50
600m with fins WD - no kicking on board
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