Friday March 18th

Enter as we normally do - back to Mitchell Hall tomorrow

400 Choice no Free no fins 400 with fins

4 or 5 * 200 IM on 4:30 or 3:45 Fly = Kick or S, back = drill (DA?), BR=2K1P or underwater kick/swim, Free = 6 kicks per side

4 rounds IM order by round, focus on turns

1) 62.5 m on 1:20 (underwater to half way after last turn??) 2) 50 from the middle on 1:10

3) 37.5 on 1:00

6 or 9 * 50 IM switch on :50 or 1:00

12 * 75 on 2:15 2 at P200 or better 1 long

right into 18 * 50 1 sprint, 2 ez on 1:10

400, 300, 200, 100 - equipment optional

longer and smoother with each repeat