Fri Sept 25

kennethjohnanderso

11 minutes ago

1 min read

Warmup - three times thru

200 Pull on 3:45 - faster by round

100 kick on 2:15 - fast by round

3 x 50

rd 1 :55/:50/:45

rd 2 :50/:45/:40

rd 3 :45/40/:35

Station 1

Dives

Station 2 - 3 rounds

6 strokes dead start 1:00 swim ez to 25

8 strokes dead start 1:00 swim ez to 50

25 build to fast finish 1:00

50 all out 2:00

25 ez 1:00

Station 3

10 x 100 on 1:45 - with fins under bridges

1-3 descend, 4-5 hold

underwater always fast - from hips

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