Warmup
400 50S/25LA/25RA
300 75 Cruise Pull/25 strong with PBL and paddles
200 kick each 50 gets faster try for equal drops
3 * 100 IM (8/10/1/6 kicks off walks
4 times 4 strokes out/ sprint kick back
30 min to here then
A/ 4 times thru
2 * 75, 1* 100 on 1:40. fast with some combination of equipment on 75's, swim the 100's all on 2:00
4 times in and out on 1:30
200 smooth on 4
or
B/
Distance set - not available tonight
800 on 12 or 12:30
3 * 400 on 6:00
4 * 200 2:50 or 3
200 off on 5
200 fast
Warmdown
Tonight A/ or ultralight, ultrafast
Warmup then
8 push 25s with fins on 1:30
8 dive 20, 25, 30 walk backs on 3
Three times thru
25 kick with fins maintain tempo on :40
50 sprint with fins on 2:20
5 * 100 blast kick on 3:00
any 2 with fins
Any 2 no board
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