Monday’s Practice: By Land and Sea

400 Warm Up

Kick set – fins – all Dolphin Kick UW

2x – open turn at wall (400/800)

  • 4x 12.5 @:20
  • 1x 25 @ :30
  • 3x 12.5 @:20
  • 1x 25 @:30
  • 2x 12.5 @:20
  • 1x 25 @:30
  • 1x 12.5 @20
  • 1x 25 @:30
  • 1:00 Rest

 

Pull Set Fins and Paddles(800/1600) no snorkel

4×200 @ :10r

  • Smooth and balanced, Br on 4/5 by 25
  • Alternate breathing between strong and weak side on 4’s
  • DO NOT breathe out of turns

 

Main Set (2000/3600)

20×100

Desc each set 1-5

  • 5x free @1:25/1:30/1:45/1:50/2:10
  • 1:00 Plank
  • 5x IM @1:30/1:35/1:50/2:00/2:30
  • 1:00 plank
  • 5x free @1:25/1:30/1:45/1:50/2:10
  • 1:00 Plank
  • 5x Choice @1:30/1:35/1:50/2:00/2:30

 

Starts + Sprint 25 (250/3850)

10×25 from a dive

  • 1-3 BNF
  • 4-6 2BNF
  • 7-9 Free

250 CD (4100 Total)

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