Thur Feb 1

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

8 * 25 PBL 1-4 descend then hold on 35

400 long pull with paddles

4 * 10m breakouts

4 * 75 descend – maintain SC

8 * 25 15s sprint kick

5 min choice

4x8x25 all out /45

1) Swim

2) Pull

3) Kick

4) swim w/ fins

3:00 between round400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

8 * 25 PBL 1-4 descend then hold on 35

400 long pull with paddles

4 * 10m breakouts

4 * 75 descend – maintain SC

8 * 25 15s sprint kick

5 min choice

4x8x25 all out /45

1) Swim

2) Pull

3) Kick

4) swim w/ fins

3:00 between round

6:30 swimmers

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

4 * 10m breakouts

10 min choice

1 * 100 @ 400 pace

3 sprint 50’s

Or

sprint 50

3 * 100 @ 400 Pace on 15s rest

Sprint 50

600 with fins

6:30 swimmers

400 Fr/Bk by 100 fist/Swim by 50

4 * vertical kick 5s off/5s on/10s off/10 s on – 30s rest

4 * 75 descend - 10m off all walls on 1:20

4 * 10m breakouts

10 min choice

1 * 100 @ 400 pace

3 sprint 50’s

Or

sprint 50

3 * 100 @ 400 Pace on 15s rest

Sprint 50

600m with fins WD - no kicking on board