Mix it up Monday … November 4th, 2024

• 400 choice 

• 6×50 dec 1-3,4-6 1:00

Start by 3:45

3x thru: with Fins (breastroke work)

• 150 w pullout & 3 strokes fast br with 1 dk follow with long br with 2dk

• 15sr

• 50 2 strokes fly/2 stroke breast working on dolphin motion

• 15sr

Fins and paddles: (paddles only for free and breast)

4x thru (choice)

• 50 with low SC 1:00

• 50 FAST at p100 1:30

• 50 done as long & strong 25 then high SR 1:30

6x thru: freestyle

• 3×25 10m blast streamline kick on front /15m swim :40

• 50 at p200 1:15

• 1×25 easy recovery :45

8×50 kick 2:00

1-3) fast flutter 4) ez choice 5&6) fast flutter 7-8) social