Monday February 10, 2014
SCM
3x: 100 Free / 100 kick non Brst / 100 FreeIm / 100 kick Brst
3x150 Brst kick (rest 40) ride the kick!
6x phantom wall (50) -- 3 kick-kick, 3 kick-swim
8x25 drill/swim (40) -- 2 of each
Repeat 3x ....(4:00) per station (36 minute set)
Station 1: vertical kick 4x 15 on/30 off
Station 2: 4x25 (45) one free plus one stroke with chute
Station 3: fins 3x50 (1) one kick, one swim, one kick or swim
200 easy
SCM
3x: 100 Free / 100 kick non Brst / 100 FreeIm / 100 kick Brst
3x150 Brst kick (rest 40) ride the kick!
6x phantom wall (50) -- 3 kick-kick, 3 kick-swim
8x25 drill/swim (40) -- 2 of each
Repeat 3x ....(4:00) per station (36 minute set)
Station 1: vertical kick 4x 15 on/30 off
Station 2: 4x25 (45) one free plus one stroke with chute
Station 3: fins 3x50 (1) one kick, one swim, one kick or swim
200 easy
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