Wednesday Sept 13th, 2017

16×25 – 4 of each RIMO :45

*** perfect streamlines, smooth breakouts

8×50 with underwater turns 1:15

Main set

• 4×300 dec on 3:45

• 3×100 build choice on 1:50

• 3×300 pull or swim with paddles on 3:45

• 4×75 fly/bk/br – bk/br/fr on 1:15

• 2×300 swim smooth with fins on 3:45

• 6×50 (alternate 15f-10ez and 15ez-10f) on 1:00

• 1×300 swim long on 3:45

• 12×25 on :45 2 fast/1ez

Dolphin kick:

8×25 underwater kick sprint from  on 1:00 with fins

Vdk / 6x(15 on /15 off)  with fins

8×25 dk on back fast no fins on 1:00

5400m