Fri May 30th

400 Free/Bk by 100 fist/swim by 50 with fins

or

300 Free/Back by 75 50 fist/25 swim

300 IM drop a stroke(s) min 100 Kick

6 x 75 on 1:30

1) fast turn/long turn

2) double turn/Fast turn

3) underwater turn/ fast turn

4 x 50 1) 15-25-10

2) 15-25-10

12 by 25 on :50

3 long (drills)/1 fast

2 long (drills)/2 fast

1 long (drills)/3 fast

16 by 50 on 1:30 all at 200 pace of faster

• if you miss you skip the next one, miss again, skip 2

or

4 * 100 descend to P800 on 1:30

1 by 50 @ 200 on 1:30

1 by 100 @ 400 pace on 1:30

800 Pull or Swim with paddles

last 1/2 hour

4 times thru

15, 20, 25, 30m sprints on 1:30

1) fins

2) padddles

3) swim

WD