Tuesday April 22, 2025

first 1/2 hour

800 done as:

100 Pull/50 kick/50 Swim – each 200 gets stronger

800 with fins done as:

25 RA/25 LA/50 Kick no board/100 Swim

EBSC 25’s

2 round (you can do the same stroke twice)

A/ Back or Free

12 * 25 with Paddles ****

1) RA 2) LA, 3) DA or underwater recover , 4) Swim build

3 * 200

1) with dolphin kick

2) 3rd 50 kick

3) Build

B/ Breast

12 * 25 1) DPS, 2) 3K1P, 3) with dolphin Kick, 4) Build

2 * 150 1) Maintain SC, 2) Double pullouts

1 * 200 “-“

C/ Fly

4 * 25 descend, 100 underwater recovery,

4 * 25 descend, 100 Maintain SC

200 Drill of choice with fins

4 * 25 EZ speed

Last 20 min

3 * ez speed from dive

1 * 50 at 200 Pace

8 * 25 fast on :25 (100 under 1:00 or :30 (100 under 1:10 or :35

WD