THURSDAY PM 24-Sep-20

1X 1200 m 1of each (50 K U.WATER + 150 P + 100 Str/k-diff) X4 1200

18 X 25 m IM (6xFRr@ 25"+ 5x BR@ 35+4XBK@30 +3X FL@30) BUILD X4 450

1X 1000 m FR (50 L/R + 50 SC + 75 (2L/2R/4F)+75 (LONG/ER/EST)+100 2 FIN+ 100 W.M +125 1P/12K +125 C.UP +150 F. DRAG+150 3-3-6) 1000

12 X 25 m FR (25^/25>/2X25^/25>/3X25^/25>/4X25^/25>) @30^ @45> X4 300

1X 800 m BK (100 L/R + 100 RE-ENTER + 100 (3-2-1) + 100 RE-ENTER + 100 C.ABOVE + 100 RE-ENTER + 100 3 P/ 12 K + 100 RE- ENTER) X2 800
3-2-1 C. ABOVE
3xRa/ 2xLa/1xRa/ 3xLa.... Alternate strokes
Alternate shoulders La/Ra Catching the
exposure / hip rotation TOP above the water
8X 25 m on 45" BK 12.5^/ 12.5BOTH 15 DIVE_U.W / 10 K Sh ld ll X4 200

1X 600 m BR (50 2 P/ 2 K /2 FULL + 100 (SC) +50 2 P / 2 K + 100 (SC)+ 50 BR/ K-BR, FL + 100 (SC) + 50 BR, FL/K -BR + 100 (SC) X2 600

4X 25 m on 45" BR PULL OUT/ LAST 5/ 10/ 15/ 20m MAX 100

1X 400 m FL (25 4K/La+ 25 No breathing+25 4/K Ra + 25 no breathe + 25 4 4K / 2xFULL + 25 no breathe + 25 4 K/FULL + 25 no breathe) 400

2X 25 m FL DIVE ALL OUT 50

1X 200 m COOL DOWN 200

5300