Again with the Turbo Thursday (or not)

6 * 75

1) Back Kick/Breast Swim/Free on 1:30

2) Dolphin kick/Back Swim/BReat swim

4 * 50 swim with fins descend to 50 PB

4 * 20m sprint with fins (slight build & descend on 1:00

Set A 400 choice - into last 25 of every 100 blast underwater kick 15m or until you lose speed and tempo

4 * (8 * 25 blast on 1:15)

100 easy swim between rounds on 2:00

Rd 1 Swim

Rd 2 Swim with fins Rd 3 Pull

Rd 4 Kick

Set B

19 * 150

5 @ FPP+20, 1 EZ on 2:30

4 @ FPP+15, 1 EZ on 2:30, 3 @ FPP+10, 1 EZ on 2:30, 2 @ FPP+5, 1EZ, on 2:30

1 @ FPP

Warmdown

600 with fins and paddles done as

100 Swim/100 kick/100 long underwater recovery