Feb 25th, PM JP/SP

4×200    20-30sr 

• swim choice 

• Pull 

• 75 swim /25 fast dk

• 75 swim/25 back k

Main set

• 12×50 on :55

• 30sr

• 12×25 fly with fins flutter kick :45

• 1 min rest

• 12×50 on :55

• 30sr

• 12×25 fly with fins 1-1-1 speed drill :45

• 1 min rest

• 12×50 on :55

• 30sr

• 12×25 NO FINS as 12.5 fast fly no breath/12.5 ez choice swim :45

Warmdown:

6×75 back 1:30 

• 1-2) fast with 3dk

• 3-4) strong with 4dk

• 5-6) ez with 5dk