Happy Leap Year
500 Swim
6x75 25 kick/50 swim stroke 1:30
4x:40 vertical kick free
6x50 descend 1-6 1:00
4x:40 vert. kick fly
6x50 choice cruise :55
4x:20 vert. kick streamline w/ choice of kick
6x50 80% free :50
4x:40 vert kick egg beater
6x50 Fast :45 make it
300 Pull Long and Strong
8x25 kick with fins o-fly kick on back e- free kick on each side alternating every 25 :30
200 Easy
Good Luck to Nader! I have enjoyed having you as our coach. Thank you for changing my freestyle so my shoulder does not hurt and I can still swim! Happy travels!
ReplyDeletetake care,
Genny