Feb 28

36 min warmup and aerobic maintenance 300 Pull (breath every 5 if free) 4 * 75 Kick descend 300 Swim with 5m walls 4 * 75 Pull descend

300 Kick each 100 gets faster 4 * 75 swim Descend on fastest possible Pace 4 * 100 RA/LA/Kick DRill/Build on 2:00 repeat with fins on 1:45 repeat dif stroke on 2:00

JP

9 * 50 IM switch on 1:20!! strong legs in and out of walls (Breast replace pullout with 3 kicks)

SP

9 * 50 as above or 8 * 200 or 150 on 3:00 - strength (150 Pull 50 choice/25 breast or Fly) - aerobic (200 Pull or Swim paddles optional)

15 * 100 with fins 1-4) 5 dolphin kicks of walls - no breath on the first stroke 5) long easy swim - 15m sprint dolphin kick off the last wall 6-8) 5 dolphin kicks of walls - no breath on the first stroke 9) long easy swim - 15m sprint dolphin kick off the last wall

10-12) 5 dolphin kicks of walls - no breath on the first stroke 13) long easy swim - 15m sprint dolphin kick off the last wall 14) 5 dolphin kicks of walls - no breath on the first stroke 15) long easy swim - 15m sprint dolphin kick off the last wall