Saturday Morning 3/9
Remember no flags in the deep end!
Lane Lines need to come out. Thanks
Warm up
400 swim every 4th lap is kick
4 x 50 Free swim / drill @ 1:00
200 pull breathe 3-5-7 by 25
4 x 50 FR dec 1-4 @ :50
Main
3 x 250 free 1. smooth 50-60% 2. Build 3. Fast @ 3:45-4:00
6 x 50 FR ALL OUT @ 1:00
4 x 25 ALL OUT FR. @:20
IM
4 x 100 IM rotate fast 25 the 4th is ALL fast! @ 1:40
16 x 25 IMO ODD: FAST Evens: Smooth 4 of each @ :30
COOL DOWN
150 ez
