Saturday 11/19
freestyle flutter kick refresher-
https://m.youtube.com/watch?v=X2ipwMgVXYU
Warm up:
400/200 swim
200/100 kick
200/100 IM drill/swim
8/4 x 25 sprint cycle @ :35
(1000/500)
Main set:
4/3 x 50 Free dec 1-4 @ :50/1:00
4/3 x 100 IMO drill/swim by 25s @ 1:45/2:00
4 x 25 free fast @ :30/:40
4/3 x 50 choice, all the same stroke descend 1-4 @ 1:00
4/3 x 100 pull breathe 3-5-5-7 by 25 @ 1:45/2:00
4 x 25 fly or breast fast @ :40
4/3 x 50 Kick @ 1:10
4/3 x 100 FR dec 1-3, #4 is fast from the blocks, free or IM @ 1:30/1:40
4 x 25 back fast @ :35
(2100/1650)
cool down 100/50
3200/2200
