Sat. Nov.9th, 2024 SP/HP

Saturday Shallow… SP/HP

12×50

• 4 kick 1:05

• 4 pull 1:00

• 4 swim :55

Circuit 1 – middle 2 lanes with bridges

3x(4×50 BACKSTROKE dec to fast) 1:20 

1 min rest after 4

Circuit 2 – outer 2 lanes

2x(16×25) on :30 

• 1 fast fly/3 smooth free

• 2 fast fly/2 smooth free

• 3 fast fly/1 smooth free

• 4 fast fly 

• 1 min rest 

Switch and do the other 

200 easy 5:00

6-8×75 best avg free with fins 2:00

In 2 heats 1 min apart 

• 8×25 choice easy on :30 then

• walking warm down social kick 100m