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workout

 

warm up

300 fins free back

8 x 25 @30 variable

 

set#1 pull no pads

3x through

100 @1:30 pull desc by rounds

2 x 50 @45 pull build

2 x 25 @40 pull fast

 

set #2 paddles fins

4x through

2 x 25 @30 15 BO 2 HH fast

2 x 50 @50 mid 30 fast

100 @1:30 75 fast 25 easy

 

Kick

12 x 50 @1 [1st 15 fast/ 1st 25 fast/ last 25 fast]

 

set #3 fins IM

20 x 25 @20/45 IMO

 

warm down

200