Thur Apr 3 am - recovery

400 Choice

3 ROUNDS (do not have to do have to do the same stroke all three times

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

2 * 50 sprint for time or

1 * 100 sprint for time at any point during the practice or

1 * 200 sprint for time

Tonight we sprint

Warmup and

6 * 100 sprint on 10:00