ANEWYEAR …. JAN 5TH ,2015

WARMUP  15X100  – 3 TIMES THRU

• PULL 1:50/2

• KICK 2:10/2:20

• SWIM 1:45/1:55

• SWIM 1:45/1:55

• STROKE 1:50/2

40X25 on :40 10 of each IMO

1. ra

2. la

3. drill – biondi, shotgun, 3kip, finger drag

4. swim smooth

5. swim fast

20×50 kick 10 without fins last 10 with  EVERY  5 – 3 SMOOTH/2 FAST

• 1-5) BACK KICK 1:10

• 6-10) BREAST KICK 1:15

• 1 MIN REST TO PUT FINS ON

• 11-15) FLY KICK :50

• 16-20) FLUTTER :45

200 -300 SMOOTH EASY SWIM WITH FINS

3700m