Mon Mar 5
- kennethjohnanderso
- 6 days ago
- 1 min read
twice thru
400 Pull long, 300 Swim "-", 200 Kick, 100 drill with fins
2nd round is stronger
20s rest between repeats - max 1/2 free
1-3 descend hold for X
dolphin shooter - dive from side
back kick hands at side/RA up/LA up/ both arms up - tight core
streamlined dolphin kick
build legs and 4 strokes free
Do A&B - your choice of which you do first
A/ 8 x 50 sprint on 2:00
B/
12 * 100
1-3 descend on 1:30 or 1:40
4-9 hold #2 on 1:15, 1:20 or 1:25
10-12 ascend on 1:30 or 1:40
Drills for Warm down
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