3/3/21

Wed/Th

200 free swim
100 Dolphin kick on your back
100 IM drill
8×75 (25 kick 25 drill 25 swim) IM order twice through – Rest 15 seconds
4×125 (25 fly 25 free 25 back 25 free 25 breast) – Rest 15 seconds
100 IM Sprint4xIMO (with parachute/bucket and zoomers)
2×25 sprint kick – Rest 15 seconds
1×25 drill with Overkick
1 x25 easy swim – Rest 30 seconds2 Rounds:
150 fl-bk-br :10sec wall kick
200 fr rest 10
50 ez choice12×100 on :20rest (75 swim then climb out, dive or jump back in for 12.5 underwater, 12.5 swim)
Odds Fr even IMO (no fr)100 kick no board
6×25 dolphin kick on back – Rest 15 seconds100 cool down