10 minute warm-up
3 x 200 #1 Free, #2 Kick, #3 IM
10 x 150 or 100: Descend in groups of 3: +10 sec, +5 sec, cruise
10 x 75 1-3 free, 4-6 fly/bk/br , 7-10 kick or pull
swm down
10 minute warm-up
3 x 200 #1 Free, #2 Kick, #3 IM
10 x 150 or 100: Descend in groups of 3: +10 sec, +5 sec, cruise
10 x 75 1-3 free, 4-6 fly/bk/br , 7-10 kick or pull
swm down
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