#A-TEAM #KOPTAGEL #ESIYOK

4x150m RIMO ez

#A-TEAM

12x200m IM build kick dr sw @03:30

[1-7 50m fly - 100m bk - 50m br kick]

[2-8 100m bk pull - 100m br kick]

[3-9 50m bk - 100m br pull - 50m fr kick]

[4-10 50m fly kick - 100m bk - 50m br]

[5-11 100m bk kick - 100m br pull]

[6x12 50m bk pull - 100m br kick - 50m fr build]

#KOPTAGEL

[a3]

12x100m fr build @01:38 [T: 01:23]

#ESIYOK

[zone2]

20x100m bk build @01:34 [T: 01:19]

10x50m bk build @00:50 [T: 00:39]

[30 backstroke swimming. 1x100m and 1x50m will swim]

#A-TEAM

400m br kick mod board

200m ez ch

200m br kick build board

200m ez ch

100m br kick fast board

200m ez ch

50m br kick fast board [max]

#KOPTAGEL

24x100m fr kick build board [15" rest]

#ESIYOK

16x100m bk kick fast [15" rest]

#A-TEAM

[a3]

20x50m br build @00:58 [T: 00:43]

#KOPTAGEL

200m ez ch

#ESIYOK

200m ez ch

#A-TEAM

400m ez ch