September 6th,2024

3x thru: breast and/or fly 

• 3×25(stroke drill) :35 

• 2×50 long strong underwater then 3strokes stroke then free 1:00 

2×75 pull last 25 fast 1:30

4×25 flutter kick 12.5 blast :45

3×100 dec on 1:25/1:30

or 3×75 1:20 

Circuits

1. body position 

2. DPS 

3. Kick