Monday Apr 10

3 * 400 IM on 7

1) K/S by 100

2) K/S by 50

3) with fins S/6 Kicks/S/6 Kicks

6 * 25 Long arm dog paddle on:40

Vertical dolphin K 5/5/10/10/15/15 - 30s off

4 * 100 on 1:45

1) flip into 1 stroke fly off each wall

2) flip into 2

3) flip into 3

4) flip into 4

40 min to here

3 * 800 descend on (700, 700, 800?)

1) every 4th 25 rotating kick no board on 12:00

2) 3 fast dolphin kicks off every wall on 11:00

3) fast

4 * (3 * 25, 1 * 50)

Rd 1 25's on :30, 50 on :50

Rd 2 50 on :55

Rd 3 50 on 1:00

Rd 4 5- 0n 1:05