5 * 200 - odd swim/even pull on 3:30 or 3:45
75 Back/25 Breast/50 Free/50 Breast
12X75 - 8 kicks off walls. 5 jumps alt bob & streamline jump on 1:30
16/14 * 100 on 1:45 or 2:00
1) fly build/back long
2) back build/Breast long
3) breast build/Free long
4-6) Free build/choice long
7-8) Fly/Back - 2nd one faster
9-10) Back/Breast 2nd one faster
11-12) Breast/Free 2nd one faster
1:00
13-16) Free Build - flip into strong choice
14 * 50
4 descend on 1:15
1 long on 1:30
3 best average on 1:00
1 long on 1:30
2 sprint on 1:00
2 long on 1:30
1 sprint on 1:00
28th
Back in the water at noon tomorrow with stroke specific drill and long aerobic work
again at 6:30 for some tolerance work
29th at TPASC 11:00 am to 12:30 pm 29th at Markham 3:30-5
30th at Markham 9-10:30
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