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:

3×100 Right paddle left fist on 15″ rest

2×100 Swim no pads on 15″ rest solid effort.

3×100 Left Paddle right fist on 15″ rest

2×100 Swim no pads on 15″ rest solid effort

Cool Down

100

Feel 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..

(3×100 Right paddle left fist on 3 red line.

2×100 Swim no pads on 3 red line solid effort.

3×100 Left Paddle right fist on 3 red line.

2×100 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!)

11×100 25 slow think technique/ 75 Build on 3 red line rest.

200 Easy

MS:

3×100 Right paddle left fist on 1:30-35?

2×100 Swim no pads on 1:25

3×100 Left Paddle right fist on 1:30-35?

2×100 Swim no pads on 1:25

4×100 L pad/ Right fist on 1:30-35?

4×100 R pad? L fist on1:30-35?

2×100 L pad/ R fist on 1:30-35?

2×100 R pad/ L fist on 1:30-35?

6×100 build swim no pads on 1:30, 25, 20.

100 easy