Sept.19th,2018 … some IM work

8×50 on 1:00

• drill/s

• kick/s

• scull/s

• pull

• build

• fast kick

• at p400

• at p200

4x thru:  100’s are free, 50’s are kick IM order by round, 25’s IM order by round

• 3×100 swim free 1:50 dec 1-3

• 4×50 kick , blast 20m,30m,40m, 50m on 1:15

• 6×25 at p50+(1-2) :50  (controlled speed maintain tempo throughout)

• 30sr

move to 5 lanes to warmdown

500 with 6 dk back or free with fins and paddles very smooth

3500m