Fri Apr 11

9 * 100 with fins +/- 5

1) swim on 1:30

2) K/S on 1:40

3) K on 1:50

4 * 75 descend with paddles (no snorkel) on 1:30 from very slow to 90% effort

3 * 100 IM descend on 2:00 fins optional

1) with strong dolphin kick

2) with fast flutter kick

3) swim fast

6 x 15 vertical dolphin kicks or 5 breast kicks every 30s

Circuits

A/ 10 * 25 on 1:15 build kick and 4 stroke sprint

1-3) no fins

4-7) with fins

8-10) fins

B/ with Bridges at 8m

5 * 200 with fins descend on 3:00 (150 if Breast)

1-3 descend Stroke A

4-5) descend Stroke B

C) Dive and break out with video feedback

WD 10 * 50

1 on 35

2 on 40

3 on 45

4 on :50

+/- 5s