Thur Feb 22

6:00-7:30 Kim

6 * 50 Bk Kick/Breast Swim

3 * 100 IM Kick

3 times thru - kicking hard through transistions

25 Fly/50 Bk/50 Br/25 Fr on 2:30

50 Fly/25 Bk/25 Br/50 Fr on 2:30

100 IM on 2

200 IM on 3:00

3 rounds of 6 * 75 Pull extra min between - adjust pace down by round

1. 50 Bk/25 BR

2. 25 Bk/50 BR

WD 2K1P and breast swim for length

6:30-7:30 HP

400 Fr/Bk by 100 fist/swim by 50

10*50 on 1:00 (1:10 for those "trying" breast)

descend stroke count and/or time - when you max out - switch to stroke B

4 *

1. 50 done as 15 smooth/25 fast/10 smooth on 1:00

2. 15 sprint/10 long on 1:00

3. 15 sprint/10 long on 1:00

800 Pull with paddles - every 4th 25 alternating between fly and breast

consider underwater recovery for fly

consider snorkel

5-7 * 50 ascend - 1.5 to 2 second adds