Thur March 14

400, 4*100 (IM? or drill/Swim) , 4*50 descend

4 * 25 (15/10)

Sprint

4 times thru

2 * dive into speed work on 1:00

50 with chutes - keep it long and strong - eliminate pauses on 2:00

1 * 25 with fins swim or high turnover drill on 1:00

1 * 25 with fins underwater on 1:00

200 easy on 4:00

Sprint 50 on 2:00

or

9 * 300 on 4:14, 4:30 or 4:45

3 smooth free - 1 build IM or stroke (75 Fly/25 Back/50 Fly/25 Back/50 Fly/25 Back?)

2 smooth free - 1 strong IM or stroke

1 smooth free - 1 fast stroke

8? * 100 with fins and paddles

50 pull (yes with fins) - 25 surf on paddles - 25 swim

1-4 descend then go for it

WD