Almost NO FREE. Friday Sept 18th, 2015

• 300 IM  as drill/k/s by 25

• 3×100 back with 10m fast underwater on last wall

• 6×50 IM switch on 1:15 fast transition walls

BREASTROKE SET

• 5,5,10,10,15,15,30sr vertical breast kick

• 3 x 50 Breast with flutter kick @ 1/1:10/1:20

• 4 x 50 Breast, Build the tempo @ :50/1/1:10

• 100 ez free or back 2

• 3×50 Breast with dk 1/1:10/1:20

• 4×75 Breast build the tempo for 50 hold the tempo last 25 1:25/1:35/1:45

• 100 ez free or back 2

• 3×50 Breast 3kip 1/1:10/1:20

• 4/2/0 x100 Breast Build for 50, Hold for 50 2/2:15/2:30

• 100 ez free or back 2

• Regroup

• Fast 200 for time

KICK SET –

• 4X25 BLAST FLY KICK ON BACK :40

• 50 SMOOTH BACK KICK 1:15

• 50 STREAMLINE BLAST BACK KICK :55/1:00/1:05

• 50 BLAST FLY KICK :55/1:00/1:05

• 4X25 EZ CHOICE KICK :40

100ez then get ready for the meeting

3250 m