Saturday May 3

800 IM with fins

Fly = Kick

Back = 6 kicks

Breast = Swim with 1 dolphin kick

Free = entry under board RA/LA by 25

4 x 100 IM

1) long walls

2) K/S/K/S

3) Swim with wrong kick

4) Swim

A/

2 x (3 x 25 on 1:00, 1 x 50 on 1:30)

chutes and biggest paddles you can manage)

power > speed

B/

9 * 50 sprint with fins

1-4 descend to sprint then try to hold

C/

2 x (3 x 15s sprint kick on 1:00, 1 x 50 sprint on 1:30)

Repeat A, B, C or twice thru

3 * 100 descend PBL on 1:40

3 * 100 strong Pull on 1:30

3 x 100 swim at 800 Pace on 10 s rest (rd 1), rd 2 less or more rest