Mon Oct 16

800 IM with fins

Fly=K

Bk= 6Kicks/Swim

Br = swim with a dolphin kick

Fr = build swim

3 * 50 descend

4 * 25 15/10

3 * 400 descend on 5:20, 5:40, 6:00, 6:20

- 3 kicks off every wall

6 * 200 (1-3 descend, 1:00 min, 4&5 hold, 1 min, fast

on fpp + 10, fpp, fast

consider 75 stroke/25 free/50 stroke/25 free/25 stroke and slower pace

last 1 full stroke

start at 2:45, 3:00, 3:15 or 3:30

2 *

2 * 75, 3 * 50, 2 * 25 - all on 1:20 - fins on 75's and 1st 50 if needed