Mon Feb 2

If doing 2 workouts or if you raced on the weekend

800 IM flow with fins

16 x 100

4 swim on 1:40

4 with fins on 1:20

4 swim on 1:30

4 with fins on 1:20

5 x 200 on 3:15 under bridges

alternate with

10 x 100 on 1:45

RA/LA/strong kick/Swim

800 with all the equipment (snorkels encouraged)

50 strong fly or Breast/150 long

otherwise

10 x 75 on 1:20

1st 6

1) fist.Dr/S, 2) A-OK/50 Build

last 4 continue or improvise

8 x 50 Build into 5 and glide on 50, (2 x 5s on/15 off VK, K xlr8 on :30

5 x thru

50 sprint S on 1:00

50 Sprint K on 1:20

100 sprint with fins and paddles on 1:30

200 IM on 5:10

Fly w/ snorkel, Bk DA, Br with snorkel, FR LADP

WD

600 with fins 25 Dolp Kick, 50 swim with dolphin kick

X x 50 ascend on :35, 45, 40, 45, 50, 55, 60, 65....