Wednesday September 17, 2025

• 400 with fins 50kick/50 hand under board

• 300 IM dr/knob/s “work the kick”

• 200 pull

• 100 kick build 

3x(8×50) free

• Round 1  a) fast turn b)fast b/out and finish @1:00

• 1 min rest

• Round 2 dec 1-4 to p200 @1:30

• 2 min rest

• Round 3 best avg @2:00

12×100 with fins 1:50

1-4) Dk on bk/bk swim/br with dk/free swim 

5-8)Bk kick/br swim with dk/50 underwater recovery free

9-12) Stretch free with underwater turns