Sat April 18th am

15 min

800 Flow (up to 400 with fins - high hips, long strokes)

4 x 100 on FPP+15, FPP+10, FPP+5, FPP

4 x 50 on 1:00 descend to 200 Pace

3 x 25 15/10 and/or speed drill on 1:30

1 x 25 smooth underwater (breast pullouts or dolphin kick)

at 8:35

2 waves of 8 * 25 sprint swim on :25

150 very long with paddles

2 waves of 8 * 25 sprint swim with fins on :20

150 very long with paddles

2 waves of 8 * 25 sprint swim on :30

11 sprint kicks on 1:20

10s, 15s, 20s, 25s. 30s, 35s, 30s, 25s, 20s, 15s, 10s

WD