am - hips up!!
12 * 100 with fins
1) Kick/Swim on 1:40 +/- 5s
2) Swim on 1:30 +/- 5s
3) Swim/Kick on 1:40 +/- 5s
4) swim on 1:30 +/- 5s
400 Choice and ready start next set at 12:30
Breast 20-35 after 200's
4 * 50 Kick on 1:15 Low kick count
200 2K1P
4 * 50 Pull/S S/Pull by 25 on 1:15
3 * 200 swim descend
Fly or Breast 22 * 50 on 1:00 (extra min after 8 & 16
Back and/or or Free 12 * 100 on 1:40. 1:50 or 2
1) 25 RA/75 Swim 2) 25 LA/75 Swim 3) 3rd 25 Kick 3) strong and stronger by round
10 * 50 kick
1-3 descend on 1:10 4-7 Hold # 2 on 1:00 8-10 ascend on 1:10
800 IM flow with fins
Evening swim
400, 4* 100, 4 * 50 descend
24 * 50 on 1:15
1-3) at 200 Pace - from a dive if needed
4) faster - from a dive if needed
10 * 100 on 2:15
1) 25 sprint/75 Drill 2) 25 Build/25 fast/50 Long
3) fast 15m into wall/15 meters out
4) 2nd 50 strong
5) build to last 50 fast
600-899 choice - no stopping
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