Thur July 18

300

3 * 100 IM 1) with dolp kick, 2) with flutter, 3 regular

4 * 50 1) 15-25-10, 2) 15-25-10

400 50 drill/25 swim with fins

2 * 25 smooth underwatar kick

300 Pull for distance

15, 20, 25, 30m sprint on 1:00

twice thru thru

4*100 descend to P400 on 2:00

or

ez speed

kick and glide

50 tight build

4 * 25 long on :45

50 sprint

4 *50 descend to 200 pace on 1:00

100 long on 2:00

100 at 200 pace from block

or

8 * 25 sprint with fins on 1:00