Thur March 3 am & pm

400 s/k/p/s 300 IM (200+100) 4x50 Dec 1:00

(*** 100 back time +20)

16x100 on 1:30 (16) 1:40 (15) 1:50 (13) 2:00 (12) free br every 3, bk 5 uwkicks 1-4) 75 free/25bk 5-8) 50 free/50 bk 9-12) 25free/75 bk 13-16) 100 bk

12x75 last 25 max underwater Odds free on 1:10/1:15/1:20 Evens bk on 1:15/1:20/1:25

8x50 at p200 1:30 Evens free - Odds back

WD 300 Long breastroke with fins

Pm (SP) Warmup

20x50 1-5)swim free long 1:00 6-10)pull 1:05 11-15)kick with board 1:10 16-20) Dec 1-6 1:00

3x300 free on 5:30 50 6kick/50 s - 50 6-3-6/50 s - 50 swim with overkick/50s 3x300 FRIM dec 6:00 3x200 free as above 3:30 3x200 FRIM dec 3:45 3x100 free as above 1:40 3x100 FRIM dec 1:50