Fri Feb 18 7:30-8:30

4 * 100 IM on 2:00 done as:

Fly & Back = KnoB

Breast = swim with dolphin K

Free = build and descend

6 * 100 IM on 1:45 done as 1) RA 2) LA

3) Swim

200 IM strong

200 Kick for time

10 * 50 on 2:00

1) first 5 m fast 2) first 10m fast

...

9) first 45 m fast

10) fast

600 long 6 Kicks per side/swim by 25

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