Sat Oct 15,2022

Saturday Oct 15th -ALIX

12×50 1-3) with fins 6kick switch free :55 4-6)with fins 6kick switch back :55 7-9) 2 Kip/3 Kip breast 1:10 10-12) RA/LA fly 1:05

Main set :

3×100 Dec 2:00 6×50 IM switch slo mo turns 1:10 30 sr 3×100 neg split 1:55 6×50 IM switch feet up fast 1:10 30 sr 3×100 5 dk off every wall 1:50 6×50 IM sw.. accelerate into wall 1:15 30 sr 3×100 cruise 1:45 6×50 IM switch fast 1:20 (55 min)

15×50 kick (17min) 5 on 1:15 4 on 1:10 3 on 1:05 2 on 1:00 *** fins ONLY if required 1 on :55 *** fins ONLY if required