1/18/21
300 swim = 75 sw, 25 KOB
4 x 50 kick w/Fins 25 F! /25 easy :10 RI5 x 100 = 25 fly tech. /50 free build to PACE :05 rest 25 free F!
:30 rest, then 100 Free pull paddles- stretch , rotate
3 x 100 Free – Desc. 1-3 to PACE :15 RI 5 x 100 = 25 back tech. /50 free build to PACE :05 rest 25 free F!
:30 rest, then 100 free pull with paddles and x-leg
3 x 100 Free HOLD PACE :15 RI 5 x 100 = 25 breast tech./50 free build to PACE :05 rest 25 free F!
:30 rest, then 100 Free = 25 Fist, 25 K-up (2X)
2 x 100 Free HOLD PACE :15 RI
1:00 rest then
100 free – Fastest Time100 cool down choice3,500