Thu Oct 16 am

5 * 300

1) focus on waterfall turns

2) with fins alternating 75 dolphin kick and 75 free kick - arms = choice

3) long turns

4) with fins and paddles

5) PBL 25 RA/ 25 LA/50 swim build

4 x 100 descend to 1/4 of last night maintain stroke count

35 minutes to here

5 easy speed from a dive on 2:00

16 x 25 on 1:15

1) build

2) 15/10

3) dive sprint

4) sprint underwater dolphin kick

2nd and 4th time thru with fins (no diving)

Last 1/2 hour

3 x (8 x 50) on 45 (PB 27-29s) or 50 (29-32s) or 55 (33+) if in doubt sprinters = slower pace)

get 1-15s faster by round, 3rd round best average