Practice #1 4-6 pm APAC
1st set - can use fins for up to 800 of 1600m
400 FR/Bk by 100 fist/Swim by 50 5 min stretching
800 IM K/6 kicks switch/200 2K1P or with Dolphin Kick/6 kick switch
4 * 100 IM 1) K/S, 2) S/K, 3) Swim long, 4) Swim strong
2nd set - again max 800/1600 with fins
4 * 100 2/4/6/8 dolphin kicks (within the 100)
4 * 200 descend with limited increase in stroke count 4 * 100 strong with paddles (Pull or with fins)
Speed set 5 times through - 1 min each repeat
Dive breakout
2 * 15m with chutes
5,10 then 15 m into wall and fast break out
2 * 25 (20m underwater with fins
broken 100 (5s at 25)
Comments