Jasi Masters

Christoph Bartneck

christoph@bartneck.de

Our Sunday morning program targeted at 60 minutes. The coach was Matt Nash

Warm up

400 Any Easy

4 × Fins

50 K BK

100 as

50 D IM Order Any

50 IM Order

First set

3 ×

250 FR ◔0:30 Pads Pullbuoy

50 K Any ◔0:20 Race Pace

150 FR ◔0:20

50 ◔0:20 Race Pace Pullbuoy as

25 BK

25 FR

50 FR ◔0:20

50 Nr 1 ◔1:00 Race Pace

Second set

50 Any Easy

25 FL @_0:45

25 FL @_0:45 b4

25 BK @_0:45

25 BK @_0:45 first 15m under water

25 BR @_0:45

25 BR @_0:45 Two pull outs

25 FR @_0:45

25 FR @_0:45 no breathing