Friday morning power and speed

24 * 25

2 on :30, 1 on :25. 1 on :20

3 on 30, 1 on 15

4 * 50 kick descend

Station 1*

16 * 25 on 1:00

1) with chute smooth 2) with chute fast

3) 15m sprint 4) 25m sprint

* if shoulder concerns 16 * 25 K on 1:00

1) 25m on back smooth 2) 1/2 on RS, 1/2 on LS <--> 3) Sprint on board 4) Underwater dolphin kick

Station 2 2 * (3 * 25, 1* 50 from the blocks) everything on 2:00

Station 3

10 * 100 1-3) on fpp+10, 4-6) on fpp + 5) 7-10 on fpp

- 7-9) if fpp is slower than 1:30

WD

6 * 75 kick with fins

2 on fpp 2 on fpp +5 2 on fpp + 15