Friday Jan 9 pm

800 IM flow

12 x 25

1) build

2) 5 and glide/ kick xlr8'n

3) easy sped from blocks

4) 15/10

5 & 6) speed drill of choice

Back or free

18 x 100

1-3 RA descend on 1:45 +/- 5

4-6 LA descend on 1:45 +/- 5

7-9 Swim on 1:30  +/- 5

repeat with fins on 10s faster

Breast

4 x 25 H-H on :45 (no pullout)

3 x 50 Pull on 1:15

3 * 100 2K1P Descend on 1:50

4 x 75 descend on 1:30

5 x 50 from the blocks on 2:00

Fly

6 * 50 1-3 descend on 1:00

4 x 100 on 1:45

1) 25 Kick/75 Swim

2) K/S/K/S

3) & 4) swim

3 x 200 descend on 3:40

5 5-10s breaks at the wall

6 x 50 kick on 1:00

repeat one of the above

Bk or Fr 12 x 100 (2 of each)

Breast - no 50's from the blocks

Fly = 6 x 50 = 3 x 50 (K & S) only 2 x 200