Thu Sep 25 am

Kick dominated or Aerobic dominated

Kick dominated

400 IM flow with fins 400 Pull every 4th 50 Breast or fly

4 x 100 IM 8/10/1/6 kicks

200 kick "-" be done and prepared ro Kick set at 6:28

15 x 100 Kick

6 @ fpp +15 descend

100 swim on 2:00

5 @ fpp + 10 (strong/relaxed/strong/relaxed/strong

100 swim on 2:00 swim

4 @ fpp - challenge yourself - if you miss then skip the next one before rejoining

4 times thru (takes 24 min)

100 on 1:30 build into fast turn at the 75 and kick underwater to 15m

50 Piano kick on 1:10 into first wall 15m RA on board, into 2nd LA on board

100 non free - long walls on 1:50

2 * 15s blast Kick on :45

Aerobic

400 IM flow with fins400 Pull every 4th 50 Breast or fly

4 x 100 IM 8/10/1/6 kicks

200 kick "-" be done and prepared ro Kick set at 6:28

9 x 300 on 4:30 and 5

3 smooth free - 1 build stroke - 2 smooth free - 1 strong stroke - 1 smooth free - 1 fast stroke if free is your stroke replace stroke with 400 free (build-strong-fast)

4 times thru (takes 24 min)

100 on 1:30 build into fast turn at the 75 and kick underwater to 15m

50 Piano kick on 1:10 into first wall 15m RA on board, into 2nd LA on board

100 non free - long walls on 1:50

2 * 15s blast Kick on :45