Kick Monday in the … Monday November 10th

3×300

• 1) Free with 8 m walls         5/5:15/5:30

• 2) Pull                                 5:15/5:30/5:45

• 3) 75 build then flip into fast underwater dk  5/5:15/5:30

30sr

• 8×50 back kick with fins on 1:10   3 blast kick/1 smooth swim

5×200

• 1-2) Free with 8m walls    3:30/3:40/3:50

• 3) Pull     3:40/3:50/4

• 4) IM       3:40/3:50/4

• 5) 75 build then flip into fast underwater dk  3:30/3:40/3:50

30sr

• 8×50 fly kick with fins on 1:20  3 blast kick/1 smooth swim

7×100

• 1-3) Free with 8 m walls  1:45/1:50/1:55

• 4-5) IM   1:50/1:55/2

• 6-7) 75 build then flip into fast underwater dk  1:45/1:50/1:55

30sr

• 8×50 flutter kick with fins on 1:30  3 blast kick/1 smooth swim

warmdown

300-400 smooth broken at every 100 with 20 sec of wall kick

4200m