400
4 * 75 Pull or swim dr/swim/scull
Scull = feet first on front and back – hands up
And/or hands at side feet first and head first 4 * 25 PBL low one arm - long and slow 6 * 50 (1-3 descend, 4-6 descend faster)
300 easy kick with fins – in and out of wall gets faster throughout
10 * 25 on 2:00 speed work
20 50’s at 200 Pace (-1??)
- Should not rely completely on effort
1 * 50 on 1:00 extra min 2 * 50 on 1:00 extra min
3 * 50 on 1:00 extra min 4 * 50 on 1:00 extra min
Start at 4 and come back down – consider a faster pace time but hold 200 Pace
10 * 25 – 10 underwater dolphin kicks on each length but max 6 off wall
10 * 100 test set pace but with fins - score a little bit better
WD
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