Feb 16th Speed

300 Pull breathing every 5

200 Kick "-" 6 * 50 with fast turn on 1:00 choice until 8:00 (something that will make you a better swimmer

Then the main set

4 *

4 * 50 on 2:00

done as sprint 20m/walk, bounce, float 30m 1) dive, 2) push first 2 rounds with fins

1* 100 done as sprint 30, sprint 40, sprint 50 sprint 50 by round

400 6 kicks with fins 300 pull off stroke

200 IM kick/S by 25

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