Mon Jan 19

400 Pull every 4th 25 3 breaths max

300 Kick (200 IM/100 stroke)

15 min to here

4 x 50 descend to 200 Pace on 1:00

8 x 25 on 1:00 1) build, 2) 5& glide & kick xlr8, 3) Easy speed, 4)-8) 15/10

800 Pull with paddles every 4th 25 off "- split"

400 Swim "- split"

4 * 100 descend with #2 at 400 pace from above

200 Kick

4 x 50 descend with #2 at 200 pace from above

20 x 25 strong on 45 - great stroke hygiene

10 x 50

4 on :40

2 on :45

2 on :50

2 on :55