Wednesday May 1st, APAC 4-5pm

Rimo technique in 12’s

12×50 free with fins on 1:15 (15min) Breathe every 3 Submerge before flags dolpin kick to wall fast Flip turn no breath and dolpin kick 5dk fast Easy swim after breathing every 3

2 min rest

12×25 breast on :45 (9 min) change rate 1-3 from 2 sec pause to 1 sec pause to 1/2 sec pause Long pullouts throughout

2 min rest

12×75 back on 1:30 (18 min) build stroke and kick rate 3,4,5 dk off walls

2 min rest

12×25 fly on :45 (9 min) max speed/min stroke