Thursday 11/3/16
WARM UP:
200/100 SKIPS- swim, kick, IM, pull, swim
(1000/500)
16/12x25s @ :35/:40 IMO
Fly, back, free- 6 underwater dolphin kicks!
Underwater dolphin-
https://m.youtube.com/watch?v=rAIRWXYX3s8
Breast- double pull outs
Pull outs-
https://m.youtube.com/watch?v=E4XN3KdVVlk
(400/300)
MAIN SET:
1 x 200/100 IM drill/swim @ 3:30
4 x 50 FL w/fins...25 drill/25swim @ 1:00
4 x 50 BK @ 1:00
4 x 50 BR @ 1:00
1 x 200/100 FR drill/swim @ 3:15
4 x 50 @ :55 free
4 x 50 @ :50 free
4 x 50 @ :45 free
(1600/1400)
200 cool down
3200/2400