Practice for December 20, 2014

 

Warm up 830-850 1000 m 

2 x (100 pull free, 100 IM drill, 100 dolphin kick on back, 100 swim choice) 

4 x 50 decline @ 1:00

 

Drills 850-810 400 m 

2 x (50 turns, 50 back)

4 x 50 turns 

 

Main 810-845 1800 m 

3 x 

(50 fly kick

100 pull free

50 back kick

100 pull Breast 

50 Breast kick

100 back pull 

50 free kick 

100 drill fly)

 

Warm down 845-855 200 m

50 kick, 50 swim, 50 pull, 50 drill