Fri May 8

kennethjohnanderso
2 hours ago
1 min read

3 x 800

1) Pull 25 underwater recovery fly or free/50 build/25 strong PBL - snorkel encouraged

2) 75 Build/flip into strong fly or breast - 10 s

3) long streamline/fly off bottom/Bk 3-21/50 choice - exaggerate length

5 times thru - all choice as long as you can make the pace

100 on 1:30 strong

50 on 1:00 stronger

2 x 25 :45 sprint

four rounds of kick

25 smooth underwater kick on 45

25 sprint kick no board on 1:00

200 1st rd, 150 2nd rd, 100 3rd rd, 50 4th rd on 4:00

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