Fri night

400 IM Fly = Kick, Back = DA, Br = 2K1P, Fr Swim build

4 * 50 kick descend on 1:00 or 1:05

300 Pull with paddles - 75 reg/25PBL, 50 Regular/50 PBL. 75 reg/25 PB low fast

4 * 50

1) 15-25-10 2) 15-25-10

30 * 50

6 on :50 1 fast, 5 smooth

6 on 1:00 1 fast, 2 smooth

6 on 1:10 2 fast 1 smooth, 1 fast 2 smooth

6 on 1:20 2 fast, 1 smooth

6 on 1:30 3 fast, 1 smooth, 2 fast

10 explosive bursts* with 100m between on 3:00

* Bursts = approx 8s bursts of power

swimming with chutes

25 with fins

15/10's

dive/5 times vertical shooters

dive out flip and kick back

- even better use your imagination