Saturday Jan. 5, 2019

Drill Set

4 x 25 backstroke gallup drill

100 – 25 scull/25 kick/25 drill/25 swim

4 x 25 breaststroke – 1 pull/2kick drill

100 – 25 scull/25 kick/25 drill/25 swim

4 x 25 butterfly noodle drill

100 – 25 scull/25 kick/25 drill/25 swim

600 yards

Main Set

3 times through

4 x 25 non-free – one stroke, not IM +20

50 ez

4 x 50 IM order + 20

50 ez

4 x 100 on cruise

50 ez

repeat

[2550/3150]

Dessert Menu –  choose

16 x 25 IM order    or    3 x 150 pull middle 50 non-free  or  8 x 50 kick at least one each stroke

 

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