Saturday May 25th,2024

300 choice 6×50 Dec 1-3,4-6 to p200 1:00

4xthru: 75 on 2:00 as: 12.5 underwater dk on back/12.5 smooth kick/15m superman blast then sprint the rest of the 35m holding kick rate (could be free or fly) 25 underwater blast 1:00 25 ez kick 1:00

30 min

5xthru: with fins and pads (free) 75 as 50 build/15m blast underwater 1:15 50 with 4 fast strokes off wall 1:15 3×25 all out sprint 1:00

1hr

6x 25 FTB choice sprint /5 pull-ups /25 ez pull yourself out 3:00

12×25 40/35/25 choice