Monday Feb 25th,2019

JP

4×200 descend choice on 4:00  75 free/25fly  3:45

3×9:00 on 10:00 (stop at any end)

•  fast from flags in and 5 fast dk breathe every 3,5 by 50

• 25 drill/25 build done as 50 free/50nf

•  all choice , sprint 1cycle 1st 25, 2 cycles 2nd 25, 3 cycles 3rd 25, 4 cycles 4th 25 then repeat

3×500 kick as 25f/25ez/50f/50ez/75f/75ez/100f/100ez

•  flutter with fins

•  dk with fins

•  choice with or without fins

warmdown

20×25 breast on :45

•  2kip

• 3kip

•  with dk

•  long

•  strong

4150m

Junior

• 400 swim long breathe every 3,5 by 25 30sr  on 8:00

• 2×300  1)back build each 50  2) with 3 dk off every wall  6:30

• 3×200 on 4:00 free dec 1-3 to fast with 3 dk off every wall

•  4×100 IM dec 1-4 on 2:30

3×300 kick with fins 25f/25ez/50f/50ez/75f/75ez on 6:00

• flutter with fins

• dk with fins

• back kick with fins

last 12 minutes:

12×25 on 1:00 breast pull with paddles

3200m