Thursday Sept. 17th 2020

400 free as follows

⁃ 1st 100 4dk off every wall

⁃ 2nd breathe every 5

⁃ 3rd don’t breathe off 2 strokes

⁃ 4th 1 google focus

300 IM as 200 IM dr/s by 25/100 IM s

200 breast 2kip/3kip/25 long/25 str

100 kick build

20×25 IMO on :45

10 metre walls (start at wall) double pullout for breast

Main set:

5×150 back on 4:00

1-4. dec

25 ra/25la/25 K on back/ 75build

5. fast

5×100 free on 2:00

1. Ra/sw by 25

2. La/s by 25

3. 10 kick/ s by 25

4. Build

5. Fast

5×50 breast on 1:15

1. 2kip/s

2. 3 kip/s

3. Fast hands flutter

4. Strong

5. Fast

Warmdown:

4×75 ascend 1:30

3300m