Tuesday 2/17

Check out these videos about flip turns again as a little refresher! Let's get back in to the habit of good flip turns with streamlines! There are 3 videos in this segment--be sure to check them all out.


600/300 FR 50 swim / 50 drill / 50 kick
8/4 x 50 FR #1: 20Y fast / 30Y EZ fast breakout
#2: 30Y fast / 20Y EZ fast turn
#3: EZ
#4: ALL OUT RACE PACE! 1000 500
4X/3X:
2 x 50 FR Rd 1 & 3: build; Rd 2 & 4: ALL OUT FAST! :50 / 1:00 
4 x 25 IMO just FAST :35 / :45
2 x 50 STROKE strong pace with good technique 1:00 / 1:10
4 x 25  FR Rd 1 & 3: Dec 1-4 @ 100 race pace;       Rd 2 & 4: Hold 100 pace or faster :30 / :40 2600 1700
2x: adjust interval if you use fins.
75 KICK BUILD all @ 1:50 / 2:00
100 KICK FAST
25 EZ 3000 2200