Sat Mar 2,2024

600 s/k/p/s

With fins: 8×25 on :30 2 of each IMO 4dk 6×50 flutter kick Dec 1-3,4-6 1:00 4×75 free Dec to t100 -15 on 1:30 (breathe every 5 throughout 75’s)

6×25 as 15/10 1:00

main set : 2x thru (round 2 with fins) All sprint , all choice, all on 1:30 25 50 75 100 from the blocks 75 50 25 Rest 4:30 then repeat with fins

WD : 20×50 1-5) free :50 6-10) non free :55 11-15) pull 1:00 16-20) kick ez 1:15