March 1

400 maintain Stroke count 4 * 75 Kick descend

400 Choice

4 * 50 1) 15/25/10, 2) 15/25/10

2 times through

2 * 175 swim fast (goal = 200 time) 150 choice recovery (off stroke?)

3 times through

175 swim fast (goal = 200 time) 150 choice recovery (off stroke?)

if 200 time faster than 2:10 go on 2:45 for both if 200 time slower than 2:15 go on 3:00 for both

in the middle - your choice

3 * 200 kick descend on 5:00

10 * 50 on 1:30 dolphin kicking under 1/2 way rope