Fri Jan 17th am (no pm practice)

Starting at 6;00 or 6:30

lanes 0-5 and shallow

800 IM with fins - 100 flow/50 swim/50 build kick

600 pull paddles optional (every 3rd 25 alternate RA only, LA only)

4 * 50 build to sprint turn into 5 and glide - then swim long on 1:30

5 * 300 choice* on 4, 4:30 or 5:00

1-3 descend

4 long +30 seconds

5 strong

*choice = consider mixing it up, different strokes, , every 4th 25 drill

but keep each 300 the same

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