LCM intervals left, SCY intervals right Warm up 3 x 100 2:00 [1:45] 4 x 50 1:15 [1:05] stroke 3 x 100 1:45 [1:30] 4 x 50 1:00 [:50] desc 1-3 Main set 1 x 200 5:00 [4:30] kick 1 x 200 3:45 [3:45] 50st/50fr/50st/50fr 1 x 200 3:45 [3:00] IM 2 x 100 2:30 [2:15] kick 2 x 100 2:00 [1:45] stroke 2 x 100 2:00 [1:45] IM 4 x 50 1:15 [1:15] kick 4 x 50 1:15 [1:05] IM order 4 x 50 1:00 [1:00] choice Free/pull set 6 x 200 3:00 [2:45] desc 1-3/4-6 Warm down 4 x 50 1:00 Total: 4200
1000 IM kick as touchngo 200’s fly kick done UW alternating between atlantis per 12.5’sboard and snorkel for frog and free kicks25:33 200 warmdown
Updated March 8th, 2018 at 03:00 PM by __steve__