Jan 4th TPASC

3 * 800

1. IM flow with fins

2. IM K/S by 25, 50 or 100

3. Choice of stroke(s) each 200 the same, each 200 gets faster

Three times through

50 long on 1:10

50 build on 1:00

50 sprint on 50 (blocks)

100 long on 2:00

50 build on 1:15

50 sprint on 1:15 (blocks)

Three times through

100 Pull or Swim

100 Pull or swim with paddles

50 swim with a high turnover

50 off

100 fast with fins and high turnover

400 long with fins and paddles