Tuesday Oct 8 pm 3:30-5

SP 

5×800 1 min rest between 

Mostly recovery 

1. 800 first 400 fins/next 400 fins and paddles. 5 dk off all walls 

2. 4x(150 s/50 fast bk kick)

3. 2x(300 smooth /15sr/100 at p400) *** tight streamlines 

4. 8x(50free/25 3kip/25 2kip)

5. With fins 4x(25fly/50bk/25fly/50br/25fly/25free)

JP 

400 50 free/25knob/25IMO 8:00 

7×100 smooth 2:00 

4×50 on 1:15 build to fast flip and 10m underwater 

6×25 1:00 

• 15f/10 ez 

• 15ez/10f

• P100 

4xthru 

Full effort !!! Keep pushing 

May change stroke by round 

2×25 on :30 

50 on 2:00

100 FTB on 4:00 

Warm down

Breast stroke pull work