Thur Apr 10 am

1000 with fins - every 4th 50 drill

3 ROUNDS (do not have to, but you can do the same stroke twice

A/ Back or Free

12 * 25 with Paddles

1) RA 2) LA, 3) DA, 4) Swim build

3 * 200

1) with dolphin kick

2) Back 1st 25 of 100 pause at top head sinks, Free 1st 25 LADP

3) Build

B/ Breast

12 * 25 1) DPS, 2) 3K1P, 3) with dolphin Kick, 4) Build

2 * 150 1) Maintain SC, 2) Double pullouts

1 * 200 "-"

C/ Fly

4 * 25 descend, 100 underwater recovery,

4 * 25 descend, 100 Maintain SC

200 underwater recover with fins

4 * 25 EZ speed

WD