Mon Jan 13

300 Pull breathing every 3/5 if free on 5

200 IM kick on 4

100 IM 8/10/1/6 kicks off wall on 2

300 Pull with paddles on 5

4 * 50 descend kick on 1:15

4 * 25 1) 5 and glide, 2) 15/10 on 1:00

200 with fins and paddles on 4:00

4 * 50 fast with fins (10m underwater) on :45

4 * 25 build kick to full speed then add arms

800 Pull - every 4th 50 IM order

800 Swim - every 4th 50 Kick IM order

5 * 400

1-3) descend on 5:30 or 6

4) long on 7

5) 4 * 100 faster than 400 pace on 1:30