Leap Day February 29th, 2016

400 s/k/p/s

Worst Stroke Set: LAST ONE !!!!

3×125 as follows: 20sr

• 25 ra

• 25 la

• 25 drill

• 25 different drill

• 25 smooth free

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• 150 long cys   3:30

• 50 ez choice 1

• 175 strong 3:30

• 50 ez choice 1

• 200 fast get your time 3:30

• 50 ez 1

4x thru all on 1:30

• 15 m sprint / ez swim to 40 m

• 20 m sprint (10 into flags /10 out of flags) ez swim back to mid pool

• 12.5 m sprint to finish/50 ez

Flutter kick set: when you can’t make it anymore alternate best kick with flutter kick/ when this no longer works change to best kick/ then to swim

• 6×50 flutter kick 1:10

• 2×50 swim 1:10

• 5 x 50 flutter kick 1:05

• 2×50 swim 1:05

• 4×50 flutter kick 1:00

• 2×50 swim on 1:00

• 3×50 flutter kick :55

• 2×50 swim :55

• 2×50 flutter kick :50

• 2×50 swim :50

• 1×50 flutter kick :45

• 1×50 swim on :45

3×100 on 2:00 choice

3550 m