Monday Oct.1st,2019

• 400 with fins “goggle”

• 6×50 dec 1-3, dec 4-6 nf 1:10  can be 25/25

12×50 as 25 koyb/25 swim backstroke on 1:00/1:10/1:20

3×100 kick fast minimum 50 flutter 2:30

3×200 FRIM 3:30/3:45/4

• 1ST 25 FAST OF EACH STROKE

• 2ND 25 FAST OF EACH STROKE

• BUILD EACH STROKE

3X100IM WITH DIFF KICKS ON 20SR

• WITH DK

• WITH BR KICK

• WITH FLUTTER K

3x thru

3×50 as 30 fast stroke/20 free on 1:15  round 1 fly, round 2 back, round 3 breast

400 IM with fins fast as 200IM/100IM/last 100 IM broken at every 25 for 5 sec.

ez swim

3350 +