Three times thru 200 Pull breathing every 5 100 RA/LA/kick drill/Swim 5 * 200 on 3, 3:15 or 3:30 75 Build stroke/25 recovery off/50...

4 * 200 on 4:00 1) 2,3,4,5 dolphin kicks off wall by 50 2) no free 3) 25/75/25/75 IM Pull 4) work turns 4 * 50 descend to 200 pace on...

400 Pull long and slow - breath every 3/5 300 Kick (200 IM/100 choice) 200 "negative split" and maintain stroke count 6 * 10 kicks...

300 Pull - max 100 Free 200 IM kick 3 * 50 descend to 200 pace At 6:15 4 * 25 on 1:00 15 sprint/10 long 2 tiger sprints ↔ 4 * 15m...

Oct 9 AM 400 Fr/Bk by 100, fist/swim by 50 400 6 Kick switch (200 with fins) 300 Kick (200 IM/100 IM) 3 * 200 10s drops to pb + 20-30s 8...

6 * 100 on 1:45 1st turn underwater, 2nd turn fast, 3rd turn flip into 15m underwater 15m underwater gets faster to #3 then hold all out...

300, 3 * 100, EBSC 25’s, 3 * 50 descend 4 * 25 on :45 with 6 underwater fast dolphin kicks in the middle of the pool 6 * 50 on 45 1...

400 Back 6 Kick switch 400 Free 6 Kick switch - one with fins one without 300 IM Kick (200 IM/100 IM) 300 100 breath every 5, 100 PBL,...

3:45-6 – check in at 3:30 or close to it 800 IM Fly = Kick with fins, Bk = 150 6 Kicks per side build/50 Swim Br = no fins...