Warm up:
350 as 300 free 50 fly
250 as 200 breast 50 back
150 as 100 back 50 breast
50 Fly
5 x 200 odds are pull or swim @ 310/320/330/345/4
Evens kick @ 4/430/5
16 x 25
- Fore arm drag or back of hand
- 6 beat side to side freestyle working on hips and shoulders rolling at the same time
- Double arm Back
-In out sweep breast stroke (recommended keeping hands together) just working on Head and heels coming up at the same time!
@ 45/50
Total Distance 2100m
Yearly Distance 61, 200m
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