Fri Oct 30

kennethjohnanderso

10 minutes ago

1 min read

800 IM flow with fins

Station 1 - head position

2 x 25 fly with snorkel

2 x 25 back stroke water bottle on head

2 x 25 with tennis or lacrosse balls

2 x 25 with fins - paddle on head

50's with fins

25's as above

Station 2 - Breast stroke

three times thru

2 x 25 5 dolphin kicks off wall/5 vertical dolphin kicks/egg beater to wall on 1:00

1 break out for length finish 25 on :45

double break out for speed finish 25 on :45

3 x 50 descend on 1:00

24 x 25 fly on :45 (6 regular, 6 with snorkel, 6 with fins) x 2

Station 3

10 x 100 up/down swim/k (10s rest to add Kick) on 1:45

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