May 27th 2025

5 or 6 x 125 with fins on 15s rest

done as kick hands at side(hands remain at side and flip/RA/LA/50 Slight Build that gets faster

twice through

150-200 Pull long on 2:30,

75-100 Kick build on 2

2 x 50 at 200 Pace on 1:00

200 Pull long on 2:30

75-100 kick build  on 2

4 x 25 sprint on 1:00 or 100 at 400 pace on 4:00

7 * (4x25) - skip one round to stretch, bathroom break, ab work

5 & glide from turn

build

2 * 25 with fins 1) swim fast, 2) speed drill

or

underwater breast kick

build egg beater

15m sprint no pullout

25 fast

600 Flow with fins