2 x 7 x 100 on 1:25
Warm Up (1,100)
- 400 on 5:30
- 4 x 100 on 2:00 - Kick w. board
- 4 x 50 on :60 - Scull to Swim prog.
- 100 easy
Main Set (1,600)
- 2x—
- 7 x 100 on 1:25
- 100 easy
- Rd. 1: Free
- Rd. 2: Back w. fins
Extra (400)
- 4 x 100 on 2:00
- - 25 to 35m strong fly with fins, rest easy kick
Nothing special, just LCM adaptation. Shoulder/nerves on my right side not doing great in LC.