Fri Feb 16

400 Free/Back by 100 fist swim by 50

300 Pull 75 reg/25 PBL - paddles optional

200 IM Kick no board each transition swim 10m in and 1 breakout stroke cycle out

4 * 25 (15/10)

20 min to here - even if you have to skip or decrease pace for 15/10

Assuming 3 groups of 10 - 20 min each round

Group 1 with a partner (oldest group do this last)

1 partner swims 50 with a chute, other without no rest after chute swim go right into the swim while your partner puts chute on. How many repeats can you and your partner get in?

Group 2 (oldest group do this first)

four times thru

4 * 25 kick 15s all out then swim easy on :45

50 sprint kick on 1:00

Group 3

20 * 25 very fast fly or breast on :55

all fly or all breast or 10 of each

WD

Reagan 6:30-7:30

800 with fins

400 Free/Back by 100 fist swim by 50

300 Pull 75 reg/25 PBL - paddles optional

200 IM Kick no board each transition swim 10m in and 1 breakout stroke cycle out

4 * 25 (15/10)

when ready but leaving 5 min for 5 * 50 on :50 WD

4 * 50 on 1:00 descend to 200 pace on #3 and hold for #4 (if #4 could be same time with fewer strokes that woudl be great