Fri Jan 16

Race toorrrow

7 am departure

400 if free every 4th breath 3 times max

300 Kick done as 200 IM/100 stroke

3 x 200 on 4:00 descend (5s drop) to PB+ 20

400 smooth then if you have a 2nd stroke - now is the time

4 x 50 on 1:30 descend to 200 Pace

12 x 25 on 1:00

1) build

2) 15/10

3) choice of speed drilll

4) strong and loose after a tight strong underwater

2 rounds of

XYZ on 1.2.3

X =25-75

Y = 50-150

Z = 75-225

2 waves meaning this whole thing take 24 minutes

Lots of shocie and lots of reast. If in doubt.go longer it is still early season

Longsih warmup - anything but social kick

suggested template is

12 times something

3 strong 1 easy

2 strong 2 easy

1 strong 3 easy