1st hour is technique with Keith
Then last half hour
10×100 on 3:00
- 25 fast swim/75 smooth k
- 50 fast swim/50 smooth k
- 75 fast swim/25 smooth k
- 100 fast swim
- 100 ez swim
- 75 smooth swim/25 fast k
- 50 smooth swim/50 fast k
- 25 smooth swim/75 fast k
- 100 fast kick
- 100 ez kick
carlaswimming 