Sat May 28 - assisted speed

800 with fins

If free 6 kicks per side wear a snorkel

If breast 1 kick per stroke

If back 5 dolphin kicks off wall

600 Pull (at least 200 PBL) - paddles opt'l

400 IM kick - 35 min to here

7 * 50 1-4 descend on :45 or 50, 5-7 descend on 55 or 60

4 * 25 15/10

Last half of workout

With whatever combination of equipment makes you feel like a superhero

50 sprint but then 100 at double 50 or faster

4 * 25 sprint on 1:30

50 as above

Choice of

Group A 100 Sprint, 50 sprint, 4 * 25 sprint on 1:20

or

Group B 200 Sprint (between Group A's 100 and 50)

25's on short rest

WD