Sunday October 21, 2018

Drill
4 x 100
25 scull/25 kick/25 fist drill/25 swim

[400 meters]

400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400

400s freestyle + 15
300s on cruise
200s = 4 x 50 non-free +20
100s underwater dolphin off wall drill
1st wall, 2 kicks
2nd wall, 2 kicks
3rd wall, 4 kicks
4th wall, 6 kicks

[4000/4400]

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