Tues

If returning tonight and/or racing in Markham

400 with fins Fr/Bk by 100 fist/swim by 50

6 * 50 dolphin kick 4 big kicks/8 fast kick – fins optional

6 * 75

1) Double turn/fast turn

2) Underwater turn/fast turn

At 6:22

4 * out/in from side. <---> 4 * break out from blocks

At 6:30

Three times thru (8 minutes per round)

2 * speed drill

2 * 10m sprint no underwater/15m easy

1 * 20m sprint

1 * 25 long

Last 30 min – 8 * 50m from blocks @ 200 Pace then warmdown

PM workout – or single workout if not in Markham & not sprinter

7 * 200 IM on 3:45

1) K/S by 50

2) Dr/Swim by 25

3) Drop a stroke

4) Swim fast turns and build effort

5) -7) Choice descend

3 * thru 75 on 1:15 or 1:20 – middle 25 strong (stroke?)

100 on 1:35 or 1:40 2nd and 4th 25 strong (stroke?)

125 on 1:50 or 1:55 1st, 3rd and 5th 25 strong (stroke?)

Set A 30 * 100

5 at FPP + 15 10 at FPP + 5

5 at FPP + 10

5 at FPP

Or Set B

4 * 200 on 3:45

100 build/50 sprint Kick/15m off wall or double pullouts – best stroke

4 * 100 Kick descend on 2:00

4 * 100 long with fins on 1:45

6 * 50 blast on 3:00