Tuesday Dec.4th,2018

• 400 dps

• 4×100 Choice dr/s by 50

• 4×50 kick dec

2xthru:

25’s at max speed and efficiency

• 2×25: 25

• 50 ez 1:00

• 3×25:30

• 50 ez 1:00

• 4×25 :35

• 50 ez 1:00

• 5×25 :40

• 50 ez 1:00

• 2 min rest change strokes

12×50

• 2 on :45

• 1 on 1:00

• 1 on 1:05

• 2 on :50

• 1 on 1:00

• 1 on 1:05

• 2 on :55

• 1 on 1:00

• 1 on 1:05

100-150 social kick

2850m

Class session:

• A perfect 100???

• Relay takeovers

Ines/Alex:

• 300 dk kick back with fins

• 3×100 no fins : kick head up, kick head down, kick back, hands to heels, underwater recovery

• 2-3×50 kick on little Pb dec 1:15

With fins and Pb

• Do 25’s at full speed kick on back or with jr Pb

• Do 50’s as choice 25’s

WD:

12×25 on :40

Alternate scull and 75% breaststroke

100 social kick

2050m