Bottom line: no flags till we buy our own. Drama=over.
Warm-up (400m): choice, every 4th 25m--12.5 kick, 12.5 sprint.
Technique (700m): 2x [4x75m] freestyle :20 rest. 1&2: 25m three strokes right arm, three strokes left arm/ 50m build. 3&4: 25m sprint kick/ 50m sprint swim.
IM work (900m): 75m fly kick [25m left side, 25m on back, 25m right side]. 25 easy. 2x [4x 50m] on 1:10. 1=25m fly/ 25m back, 2=25m back/ 25m breast, 3=25m breast/ 25m free, 4=50 IM. 2x200IM
Warm-down (100m): easy
===2100m
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1 comment:
So what is the deal with the flags? what happened?
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