Thu Oct 9

600 IM flow with fins

4 x 50 1) catch under board/swim, swim/catch under board on 1:15

8 * 25 1) build, 2) easy speed, 3) 15/10, 4) underwater dolphin kick on :45

21 minutes to here

Choose from 9 x 300 on 5:00 3 smooth free

1 build stroke or IM (Fly/Back/Breast

2 smooth free

1 strong stroke or IM/ 1 smooth free

1 fast stroke or IM

or

45 * 50

1) free on :45

2) fly or breast on 50 (leave early if needed) 3) fly or Breast on :55

or

3 x 1000 on 30-45s rest

1) 800 (Hr<140)/200 stroke strong

2) 800 (HR<155)/200 stroke long

3) 800 strong and "-"/200 stroke turn fast/swim easy

25's with fins on

1) kick accelerations on 1:15

2) smooth underwater kick

3) sprint surf kick

4) swim fast