Fri Sept 11

600 Pull every 4th 50 PBL - good time to wear snorkels

400 IM flow with fins

3 x 300 descend (75 stroke A/25 stroke B - finish by 6:45

8 x 25 on 1:15

1) easy speed

2) 5 @ glide/vertical kick 20 dolphin or 8 breast/10s/kick xlr8

with fins 2 rounds of

4 x 25 easy free on :30

3 x 25 sprint underwater on :25

3 x 25 easy free on :25

2 x 25 sprint underwater on :25

2 x 25 easy free on :20

1 x 25 sprint underwater on :25

long 200 non free on 4:00

last 30-35 min

twice thru

400 swim with build kick "-" and maintain stroke count on 6 or 6:30 4 x 25 kick (15s sprint then easy float) on 1:00

12 x 50

1 on :35

2 on :50

2 on :40

2 on :50

3 on :45

2 on :50