Live fast :) Fly high :) Be free :) WEDNESDAY APRIL 23

• 400 long cys with paddles  @7:00

• 4×100 descend 1-4  @1:45

• 8×50 kick 2 of each IMO @1:10 blast 10 m start and finish

• 12×25 from centre – 3 of each with fast turns, b/o and powerful pullouts @:45

***C13 B DO THE 400, 4X50, AND 8X25 … SHOULD TAKE 18 MIN… THEN JOIN FOR ROUND 3-6***

Main set – ALL FAST!!!

6x (4×50@2:15)

1. fly

2. free

3. fly with fins

4. free with fins

5. fly with fins

6. choice

2700 m

WARMDOWN IS 25’S BREAST WITH PULLOUT REVIEW…

HEAD POSITION, POWER PUSH, DOLPHIN KICK TIMING