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Tuesday Practice

 

Warm up

      200 choice swim

      4 x 75 @1:30 kick drill scull

      8 x 25 @30 variable

 

Set #1

      4x through

            75 free off blocks @1:30

            50 fly back from  dive @1:15

50 back breast from dive @1:15

            25 free from dive fast no breath @30

            50 easy @2:00

 

Kick fins

8 x 50 @1:00 25 UWBD flip free kick on back

     

Pull Paddles

      4x through

            75 @1:30 pull paddles rt/lft/cup

            50 @50 pull paddles build

            25 @30 12.5 speed drill head 12.5 carry hand speed no air

 

Speed BAVG

      20 x 25 @40 max effort choice

 

warm down

      200