Thur Apr 24

400 Swim

300 Pull

3 x 100 IM 1) with flutter, 2) with dolphin, 3) regular kick

6 x 50 odds = drill, evens = descend to faster than 200 pace

4 * 5s dolphin kicking on :30

2 x 25 sprint, 1 sprint 50

or

4 * 50 1s drops to 200 pace, 25 sprint

200-400 easy

8 x 50

1 on :40

2 on :45

2 on 50

3 on 1:00