IM racing … Monday November 21st, 2022

400 75 6 kick switch/25 long swim fins free 8:00 2×150 back 1) build 2) – split 3:00 4×50 kick descend 1:15

16×25 on 1:00 1-4) 12.5 head up free then ez 5-8) 12.5 spin drill then ez back 9-12) 12.5 fast hands flutter breast… then ez 13-16)12.5 fly pull no breathing… then ez free

6×75 ALL OUT RIMO THEN 2 CHOICE from the blocks on 6:00 Heat every 1:30

Warm down TBA