Mon Jan 27

2 * 400 IM flow 1) with fins, 2 without

300 Pull with paddles at least every 4th 25 breast or fly underwater recovery

300 (200 IM+100 IM) - very long, build kick throughout

300 Kick each 100 gets faster

1/2 hour to here

12 * 25 on 1:15 - speedwork or

3 * 400 descend on 5:15 or 5:30

6 * 25 on 1:10 - speedwork or

6 * 50 Kick on 1:10 1 fast 2 easy, 2 fast, 1 easy

Choose two or double up or Free/IM

Breast

300 done as 3K1P, 2K1P, long, strong by 25 rest as needed on 7:00

6 * 50 descend 1-3 to Pace 200 on 1:00

Fly 500 75 Kick/50 Swim

Back

5 * 200 descend 1-3, 4 smooth extra minute and hammer #5 on 3:00 or 3:15

8x200

1,3,5,7 IM descend on 3:15 drill to swim

2,4,6,7 Free ascend on 3:00