Wed Oct 24,2018

600 (50 RA/50 LA/50 S)

4 * 75 Kick descend

400 Pull “-“

4 * 75 first turn underwater, second turn 5 dolphin kicks

3 * 250-300 Free or back on 5:00

or

if breast/fly

4 * 200 on 4:00

75 long stroke/25 off/50 strong stroke/25 off/25 fast stroke

Main set – best average – all on 3:00

• 3 * 75,

• 1 * 50

• 2 * 75,

• 1 * 50

• 1 * 75,

• 1 * 50

Warmdown