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Tuesday Practice

 

Warm up

300 fins free back

16 x 25 @30 kick drill build fast [odd rds free even stroke ]

 

set#1 main stroke

Rd1

[email protected]:00 200pc MS

2 x 25 @35 100pc MS

100 @1:50 75 MS fast 25 easy

Rd2

[email protected]:00 200pc MS

4 x 25 @35 100pc MS

2 x 100 @1:50 75 MS fast 25 easy

Rd3

[email protected]:00 200pc MS

2 x 25 @35 100pc MS

3 x 100 @1:50 75 MS fast 25 easy

Rd4

[email protected]:00 200pc MS

4 x 25 @35 100pc MS

2 x 100 @1:50 75 MS fast 25 easy

Rd 5

[email protected]:00 200pc MS

2 x 25 @35 100pc MS

100 @1:50 100 MS all out

 

KICK fins

4x through

3 x 50 @60 fins kick desc 1-3

2 x 25 @30 fins UWBD 15M BO 1 HH

 

Set #2 pull paddles

4x through

125 @1:50 pull paddles 75 dos 50 build

25 @20 pull paddles Fast

50 @50 pull paddles DPS

 

Run dive sprints

6x through

15 sprint under water dive well jump out +10 push ups

25 sprint free lap pull @1:00

then repeat reverse order

 

warm down

300