Mon Apr 7 3 weeks until Gatineau

800 IM flow with fins

3 * 200 Pull on 3:30 - max 1/2 free

1) regular Pull

2) PBL

3) Pull with a light kick

6 * 100 IM on 1:45

1&2) Fly Kick

3&4) Free Kick

5&6) Regular Kick

1&1/2 of the the following sets

Breast

6 * 50 various Br Drills on 1:10

6 * 200 Breast

1-3) Swim descend on 2340

4) 2K1P on 4:00

5) long on 4

6) fast on 3

Free

4 x 200 descend to P800 on 3:00 4 x 100 @ p400 on 1:45

Broken 800

Fly twice thru

4 x 50 on 1:00, 1 x 100 on 1:30

8 x 25 on :30, 1:00, 1 * 200 on 4:00

easy 100 siwm on 2:00

Back

6 x 100 RA/LA/K/S by 25

4 x 25 1-3 descend on :40

4 x 200 1-3 descend, 4 hold (3rd 25 alwqys fast kick) on 3:40