Lane 7 & 8
Mardi,
20-12-16
· 300
swim, choice
200
pull, free, every 4th 25: back pull
100
IM drills of your choice
· 16
X 50 kick, choice, with fins as:
4 X 50 on 1:05
4 X 50 on 1:00
4 X 50 on 55
4 X 50 on 50
· 100
easy, choice
· 8 X
50 swim, choice, on 1:00
Goal: strong kick, high body position
· 16
X 25 kick, choice, no fins as:
6 X 25 on 40 sec.
6 X 25 on 35 sec.
4 X 25 on 30 sec.
· 50
easy, choice
· 8 X
25 swim, choice, fast!, on 30 seconds
· Swim
down: 150 easy
2700
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