Saturday November 23, 2024

– 300 swim with 5dk 5:00

– 4×75 dec 1:20

40sr

– 300 pbl with pads and snorkel 5:00

– 4×75 dec 1:15

12×50 on 1:20 with fins as:

3 as first 12.5 head up/last 12.5 head up 

3 as straight arm “pause at 90” free or back 

Hard splash/Don’t be pretty/Extend your arm/Be aggressive

3 as push and drive 3-4 fast dk 3-4 fast stroke off both walls 1:20

3 as kick as 12.5 blast kick/25 ez kick/12.5 blast 

Main set: All on 1:00

6x thru:  Last 3 rounds add whatever equipment you want

Each round build/sprint is the same / EZ is choice all the way through 

• 25 build

• 25 sprint

• 25 ez

• 50 sprint

• 25 ez 

3 minutes rest after 3 rounds 

Warmdown:

4×75 choice fins 1:15 

4x back with fins 25RA/25LA/25Darm 1:30