Saturday morning at the Y

10 * 75 on 1:30

1) Fist/Drill/Swim 2) Scull/50 build

3 * 100 descend to 400 pace on 1:45

45s rest

3 * 50 descend to 200 Pace 

30s rest

8 * 25 

1) smooth underwater dolphin kick 2) 5 fast dolphin kicks and glide 3) 5 kicks/3 stroke cycles/5 kicks/glide 4) 15m sprint/10m long

12 * 100 S/K on 1:50 - more kick if 10 s rest, less kick if not

12 * 25 on :45

1-2) PBL strong 3) PBL RA long but keep moving - stable hips 4) PBL LA long but keep moving - stable hips 

10 * 15s kick on 1:15