Friday Jan 24,2025

NO EQUIPMENT NEEDED 

20×100 

8 on 1:50 75 free/25nf 

6 on 1:45 cruise 

4 on 1:40 Dec 

2 on 1:35 strong

All Backstroke !!! 

4×25 max underwater kick 1:00

2×50 back build 1:15 

3×25 max underwater kick 1:00

3×50 back Dec 1:20 

2×25 max underwater kick 1:00 

4×50 alternate 15/25/10 1:25

1×25 Mac underwater kick 1:00

Rest approx 2:00 

5×50 best avg 1:30

18×50 warm down 

2 on :50/6 on :55/10 on 1:00