Partner warmup
12 minutes don't start the swim until partner is
plank <--> 50 Free wall angels/thoracic stretches <--> 50 Back squats <--> 50 breast
4 * 25 LOTFOG fly
20 minute stations
Station A - turns
Station B - walkbacks
Three times thru - everything on 2:00
15m sprint - underwater kick only
25m sprint 35 m sprint kick only off wall
Station C - kicking
Vertical kicking 5/5/10/10/15/15 4 * 25 kicking with bags - NO BREAST KICK swim with bags 4 dolphin kicks off walls - NO BREAST KICK
400 Choice of equipment max 1/2 free
Commentaires