Thur July 3 am

800 IM flow with fins

4 * 100 on 1:25 or 1:35 descend to 400 pace

four times thru (3&4 with fins)

5 & glide on 30s, 6s vertical kicking on 30s, kick acceleration on 30s

4x(8x25) + 8 min include 200m active recovery

rd 1) swim on :25

rd 2) swim on :30

rd 3) with fins 37.5 on :35

rd 4) with fins on :25

or

3 x

1 * 100 at 400 pace on 1:30, 1 x 100 at 400 pace on 2:00, 1 x 200 at 800 Pace on 8

WD