2/17-18/21

2/17-18/21

300 swim
50 Fr build
50 Fr kick hard
50 Fr drill
100 Fr build
50 br kick hard
50 br drill
150 Fr build
50 Bk kick hard
50 Bk drill
200 Fr build
50 fly kick hard
50 fly drill
——1200Round 1,32×50 (25 Fr, 25bk) 1:00
1×100 IM Strong :05rest
1×100 IM faster :15rest
1×100 IM fastest :30rest
1×50 MAX effort with Fins Best stroke (if you’re doing BR use dolphin kick)
1×50 ez choice w/FinsRound 2,44×75 Fr (2×75 right paddle, left fin – 2×75 left paddle, right fin)
1×200 Fr w/paddles build legs by 25s
1×200 Fr OverKick in the Red Zone (inside the flags-turns and breakouts)
1×50 Fr MAX effort with Fins
1×50 ez choice w/Fins6x100 :15rest holding strong pace throughout
1,2 IM
3,4 FR
5,6 Best4400
Warmdown