11/10 * 200
1-4) pull or Swim - descend without big increases in SC 3:30 or 4
5-7) 3rd 50 fast kick that gets faster on 3:20 or 3:40
8) IM kick on 4 or 4:30 - work 5m in and out
9) IM swim 3:30 - work legs off transitions
10) S with dolphin kick on 3:30
11) Swim with flutter kick pm 3:30
8 * 75 Pull 1) 25 Back/50 Breast, 2) 50 back/25 Breast on 1:15, 1:20 or 1:25
4 * 100 prep for test set
4 * out/in push with fins
300 choice with fins
3 * out/in no fins
300 Pull with paddles
2 * out in with fins from push
300 Kick with fins - no board
1 * out with fins from push
Comments