Thur June 26 - Full speed ahead

800 IM with fins -

Fly = 50 kick/25 underwater recovery/25 Swim

Back = DA/RA/LA/Swim

Breast = swim with dolphin kick

Free = 6 kicks

8 * 25 kick with fins no board - descend 1-8

underwater or on surface but hands together

3 * 50 pull descend with paddles on 1:20

2 * 50 Pull descend no paddles higher turnover on 1:30

2 * 25 Pull fist closed high tempo on 1:15

2 * 25 swim fast use legs to set tempo on 1:15

4 kick accelerations 2 without, 2 with fins

different stroke except 1SW

4 * 25 drill

2 breakouts (4 strokes or 2 stroke cycles

12 * 25 on 1:00 1) 20m, 2) 25m, 3) 35m

3 min

Broken 200 (10s at 50)

Hauch swimmers

7 x 200 ascend first one = broken time + 10 then 5 second drops

OSC swimmers

6 x 50 build into wall with fins and sprint off wall underwater for 10m on 2:00

3 x 200 ascend