Saturday 4/9
Warm up-
7/5x100s @ 1:45
Odds- free
Evens- IM
Focus on taking 4 dolphin kicks on fly, BK, fr
Two strokes before breathing in fly & free
6x50s @ 1:00 choice
25 MDPS (Max distance per stroke)
25 min strokes/max speed
* keep strokes long, fast
Skill set-
12x25s w/fins
Odds- dolphin kick with breaststroke arms
fast hands, shoot forward, finish palms down
Evens- back or free with 8 u/w dolphin kicks
Main Set- 3/2Xs thru:
4x25s @:40 choice fast, add up for 100 time
2x100s @ 1:40 choice, negative split (second 50 faster than the first one)
4x50s @ :50 descend 1-4 free
1x50 Easy @ 1:30
100 cool down
3050/2300
