800 Flow with fins
5 * 100 IM on 1:50
with flutter kick throughout
with fly kick throughout
K/S by 25
S/K by 25
swim
4 * 200 (25 RA/50 build/25 LA/50 Build/50 smooth PBL
16*25 on 30 with paddles
long
Build
strong
focus on legs
800 (150 build/great breakout into an off stroke)
16*25 on :30
1. dive and smooth underwater
2. 10m sprint underwater kick (not dolphin kick)
3. build to 15m and last 10 kick underwater
4. swim a 25 with 5 stroke cycles - 3 breaths
15-20 min choice - anything but kick
no clue what to do? 10 * 75 IM as above on 1:30
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