Fri Mar 7 am - front then back end speed

8 x 100

1) slow with paddles on 2:00

2) 100 descend IM or best stroke on 1:45

4 x 15/10 on 1:00

100 long on 2:00

4 x build kick to full speed then 2 or 4 strokes sprint on 1:00

100 long on 2:00

4 x speed drill of choice on 1:00

100 long on 2:00

8 rounds on 5:00

50 on 35 or 40 (if 100 time slower than 1:00)

50 build on 40 or 45

50 sprint

WD