Saturday speed and strength

300 Choice, 3*100IM, 2*50 build, 4*25 15/10

2 * 25 at 90%

2 * 25 sprint

4 * 50 from push 1-3 descend, 4 hold 200 Pace

30 min to here then

twice thru on 1:00

5&glide

5&glide with fins

triangle

25 sprint

twice thru on 1:00

2*spin drill

25 sprint

5 accelerations from mid pool (with chutes?)

repeat with equipment

60 min to here

12*25 on 1:00

1 arm with paddles (Pull or PBL) &/or 12s sprint kick

400

maintain stroke count breathing every 3 if free

min 3 dolphin kicks off walls

8*25 on 1:00

1 arm with paddles (Pull or PBL) &/or

12s sprint kick