Fun fins in the Morning ! Thursday Sept 18th…

4×200

• 2 x free on 3:15/3:30/3:45

• 2x (75 fast stroke/25 smooth choice) 3:30/3:45/4

30SR to get equipment on

8×50 with Big Paddles – 3 fast/1ez  1:15

8×100

• 4 free on 1:40/1:50/2

• 4x (50 fast stroke/50 smooth choice) 1:50/2/2:10

30SR to get equipment on

8×50 with Big Paddles and Fins – ALL FAST 1:30

On the wall: 4 times through with fins on:

• 45 second streamline head down blast kick into wall

• 10 fast pullups … 1:30

Then continuing with freestyle work with Keith…