March 2nd

32 * 25 Kick

1-4 with board on :35 5-8 rotate no board on :35 9-12 with board on :30 13-16 rotate no board on :35 1:00 minute repeat with fins - 5s faster

Alex/Olivia/Annie option

16 * 25 Pull on :35 1) Fly - underwater recovery/ 2) Bk - PBL 3) Breast

4) Free PBL 9 * 50 IM Switch on :55

6 Kicks per side 400 with fins or 300 no fins 4 * 50 descend to 200 pace

4 * 25 head up on :45 100 long on 3:00 4 * 25 sprint with fins on :45

100 long on 3:00 4 * 25 easy speed on 1:00

200 long on 5:00

4 * 50 with fins 35 sprint (last 10m under water)/15 long on 2

Shoulder work

repeat the above set