Wed. Dec. 5th, 2018

800 SKPS

3 * 100 IM (6/8/1/10 – dolphin kicks)

200 Choice on 4:00

4 * 25 (choice of 15/10 and/or 100 Pace) on 1:00

Relay takeovers

2 broken 100’s

W/D 400 long, 4 * 100 on PB +20, 4 * 50 ascend

Ines/Alex

300 kick fins

40×25 on 10 sr

1-10) kick hup hdown fly

11-20) alternate scull and HH

21-30)back kick build to fast

31-40)blast kick on little Pb

With fins :

300 alternate underwater recovery and knob by 25

1600m