Warm up:
10' solo
12x25 on 40" as kick/drill/swim x25 with fins
Drill of choice: https://www.youtube.com/playlist?list=PLQNRt0Ix5GD5LRUCUGOFOkDBo1snRnquO
(800 WU)
Main set: 2 rounds
25 on 30"
50 on 55"
75 on 1:15
100 on 1:40
- then back down the ladder: 100, 75, 50, 25
100 kick on 1' rest
(1200 main/2000 total)
After this we did relays after mixing up all the lanes. Good times had by all.
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