Back to the indoor pool

Swim club: English Bay Swim Club 
Coach: Michael Cai

Warm up: Rest in between 20sec
200 sw
200 kicks
200 pulls
100 kicks
6x25 Free/NonFree

2 x 200m with fins turn with at least 3 dolphin kicks

3 x 50m Free/Fly - Free/Back - Free/Breast

4 x 50m Back drill with help of the rope

4 x 50m Breast pull with dolphin kicks

Cool down: 50m