Monday Sept 9th, 2024

JP and SS

4×200 with fins 50 free LOW sc/50 bk as 25 Ra, 25La Breast alternate 25 long with 2dk/25 fast with 1dk IM as 25 drill/25 swim 200 choice work the walls and streamlines

6×50 dec 1-3, dec 4-6 on 1:00

15×75 as: 5 x 75 on 1:30/1:25/1:20 1 min rest 4 x 75 on 1:25/1:20/1:15 1 min rest 3 x 75 on 1:20/1:15/1:10 1 min rest 2 x 75 on 1:15/1:10/1:05 1 min rest 1 x 75 on 1:10/1:05/1:00 1 min rest

2xthru:RD 1 free/flutter RD 2 back/bk k (30min)

6×25 as 15m swim/10 m streamline kick :45 6×25 RA/LA :45 4×25 max underwater/swim :45 4×25 flutter kick on board RD 1or nb RD 2 3fast/1ez :45