Monday April 21, 2025

• 700 fins as 400 long free/200 long back/100 long breast

• 700 pull as 200 pbl/200pbm/200pbr/100pbc. Paddles optional

• 700 as 200 cruise/50 fast flutter kick/150 cruise/100 fast flutter kick/100 cruise/100 fast flutter kick

Main set: (18×100)

• 8×100 on 1:50/1:40/1:30 cruise

• 2 min rest 

• 6×100 on 1:45/1:35/1:25 dec 1-3, 4-6

• 2 min rest 

• 4×100 on 1:40/1:30/1:20 hold p400+2

(100 time under 1:03 go on 1:20, 1:04 to 1:08 go on 1:30, over 1:08 go on 1:40)

Warmdown TBA