Fri Jan 3 am
- kennethjohnanderso
- Jan 2
- 1 min read
400 Free/Back by 100 fist/swim by 50
6 * 100 IM on 1:50 or 2:00
1&2) 8/10/1/6 kicks
3) with flutter kick
4) with dolphin kick
5&6) 8/10/1/6 kicks
3 * 200 with fins on 4:30
50 build fly kick 2 * 15m sprint kick/10 swim easy
2 * 5 and glide - swim easy
50 build to a fast turn and 10m sprint kick
1 * 200 as above - no fins
20 * 100 on 2:00
3 easy, 1 fast
3 x 5s on/10 s off vertical dolphin kick - 100 long swim with 5 dolphin kicks off wall
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