Sat July 20

100 Pull Long Arm Dog Paddle

200 with fins kick on side breath, return and stroke with other arm

200-300 50 Free or Back and flip into 25 Breast or Fly

400 "-" Maintain stroke count

200-300 IM flow with fins

200 kick - work turns

100 RA/LA with paddles and PB - use core - stay straight

35 minutes to here

50 sprint

12*25 on :50 1) kick & glide, 2) easy speed, 3) 15/10

50 sprint

4 * 100 descend to 400 pace on 1:35

or

4 * 50 1-3 descend to 200 pace and hold on :55

50 sprint

WD