Wed 3:30-5 pm Jun 5

5 * 100 with fins - 75 swim, 25 underwater to surf Kick (kick goes from strong to sprint) on 2:00

300 Pull on 5:00

4*75 Kick descend

300 IM swim on 6

4*75 Pull with paddles 300 Kick done as 200 IM/100 IM 4*75 on 2:00 at 200 Pace

4 * (4 * 50 descend) 1:00 between after first 2 rounds

rd1 fly on 50 or 1:00

rd 2 bk on 45 or 55 rd 3 Br on 55 or 1:05 rd 4 fr on 40 or 50

4 * (8 * 25 on) on 5:00

rd1 fly on 30 rd 2 bk on 30 rd 3 Br on 25 rd 4 fr on 35

800 Flow with fins - every 4th 25 5 and glide then swim