Jan 3/2024

400 choice 

300 pbl/pbm/pbr 

200 IM dr/s

100 kick 

Circuits :

14×50 back with bridges at 7m at the turn on 1:20 

1-5) with fins 

6-10) Dec 

11-14) best avg 

24×25  on :45

1-3) fast fly hold SC and time 

4)easy choice 

3xthru: breastroke 

2×25 2kip/3kip :40

2×25 fast hands flutter kick :40

50 with dk 1:20

75 each round gets faster 2:00

*** Maddy/claire do free/br/free on this round