Lane 3 & 4
Mardi,
13-12-16
· 200
swim, choice
150 pull, free
100 IM, drill and/or swim
50 kick, choice but fast!
· 3
rounds of:
2
X 25 on 40, choice, with perfect technique
2 X 50 on 1:20, same as above, add perfect
turn
2 X 75 on 2:00, hold stroke & speed
1 X 100 on 2:00, same as above
1 X 100 easy, any stroke, on 3:00
· 8 X
50 on 1:20 as 2 rounds of:
50: 25 fly / 25 back
50: 25 back / 25 breast
50: 25 breast / 25 free
50: choice, easy
Goal: smooth turns & transitions
2400
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