Feel swim 1500
400 every 4th length scull, HES, alt press, chicken wing (swim with hands in armpits and driving the elbow to reach!) MS: 3x100 Right paddle left fist on 15" rest 2x100 Swim no pads on 15" rest solid effort. 3x100 Left Paddle right fist on 15" rest 2x100 Swim no pads on 15" rest solid effort Cool Down 100Feel swim 2500
400 every 4th length scull, HES, alt press, chicken wing (swim with hands in armpits and driving the elbow to reach!) MS: 2 rounds of.. (3x100 Right paddle left fist on 3 red line. 2x100 Swim no pads on 3 red line solid effort. 3x100 Left Paddle right fist on 3 red line. 2x100 Swim no pads on 3 red line solid effort) 100 w/d.Feel swim 5000
800 every 4th length scull, HES, alt press, chicken wing (swim with hands in armpits and driving the elbow to reach!)
11x100 25 slow think technique/ 75 Build on 3 red line rest.
200 Easy
MS:
3x100 Right paddle left fist on 1:30-35?
2x100 Swim no pads on 1:25
3x100 Left Paddle right fist on 1:30-35?
2x100 Swim no pads on 1:25
4x100 L pad/ Right fist on 1:30-35?
4x100 R pad? L fist on1:30-35?
2x100 L pad/ R fist on 1:30-35?
2x100 R pad/ L fist on 1:30-35?
6x100 build swim no pads on 1:30, 25, 20.
100 easy