Thur Feb 10

400 Swim – breath every 5 if free 4 * 100 Pull descend 400 Kick with fins (max 200 with board) 4 * 100 Swim on 1:45 1) 75 long/25 strong, 2) 50/50, 3) 75/25, 4) 100 strong

400 Pull – breath every 5 if free, reduce by 25% if fly

5 or 4 * 200 Kick on 4 or 5

1-3) descend

4&5 or just #4) hold

Three times thru 400 with fins and paddles – stay long on 5:15, 5:30 or 5:45 4 * 50 on 1:30 descend (2s drops to 200 pace)