Pulling for Emmett… Monday April 6th, 2015

40×25 pull

• 10 long and smooth :40

• 10 RA only with paddle :45

• 10 LA only with paddle :45

• 10 strong :35

The 4/3 set  – 2 times through 

• 4×50 on 1:15  4strokes free/3strokes back focus on the catch

• 3×25 blast back kick on :45   round 2) flutter kick

• 4×50 free flip into back and build at the 25 1:15  reverse on round 2

• round 1) 300 fast back for time   round 2) 300 free for time  on 6:00

21×50 kick … start with flutter, then choice, then fins…

• 3 on 1:10

• 3 on 1:05

• 3 on 1:00

• 3 on :55

• 3 on :50

• 3 on :45

• 3 on :40

3600 m