Thursday 9/15/16
Warm up:
500/300 swim every 4th 25 stroke no free
300/200 pull breathe by 3s the entire way!
8x25s IMO @ :35
Odds drill
Evens build
(1000/700)
There's been a lot of talk about flip turns.
Freestyle flip turns-
https://m.youtube.com/watch?v=Ez5uEh7YyIM
Kick set:
10/6x50s @ :50/1:00 kick with fins
Odds- whitewater
Evens- no whitewater
(500/300)
Main set:
X4/X3- 25s IMO BY ROUND
4 x 25 @ :40 build
2 x 100
Rd1&3- IM @ 1:45/2:00
Rd2&4- Free @ 1:30/1:45
4 x 25 @ :30 fast
(1600/1200)
100 cool down
Total- 3200/2300
