Mon June 10th

600 with fins - open turn at 100, 200, 300,

- start every 100 with a 5 and glide on your back, finish every 100 breathing every 5

400 pull - if using paddles they should be knuckle paddles

5/6 * 150 IM on 20s rest done as:

25 fly/50 Back build/25 Breast/50 free build

or

25 fly/25 Back build/50 Breast*/50 Free

or

50 Fly/25 Breast/50 Breast*/25 Free

*build tempo - maybe start with 2K1P

10*100 - take 10s rest on #1 and use that for your pace

1-4 kick descend or drill descend - default to 1 arm

5-8 kick descend or drill descend - default to 1 arm

9&10) swim (1/2 200 time plus 5 or 50/5s/50 at back 1/2 of 100

4* easy speed

800 Flow - reset at 200m