Thur Mar 13 - here we go 6 weeks to Gatineau!

400 Pull with paddles breathing very 3/5 by length

300 Kick 50 build stroke A/25 stroke B gets faster 1-4

200 IM Kick/Swim by 25

4 * 25 15/10                            22 min to here

5 X 400 descend

1)    Flow on 8:00

2)    swim on 5:30 + 15 or 30

3)    swim on 5:15 + 15 or 30

4)    swim fast on 6

5)    with fins

8 * 100 kick on 2:15 (IM pull if can’t kick)

1)    last 5m head down

2)    last 10m head down

descend 1-4 then hold

4x200

1) off stroke (drill/swim,

2) drill with fins

3) swim long,

4) long and slow with paddles