Thur May 5th

400 Free back by 100 25 fist/25 A-OK/50 build

300 Kick done as 200 IM/100 dolphin wiht board 4 below water, 4 above

200 IM K/S by 25

100 IM 8/10/1/6 kicks

22 min to here

4 x 400 on 6:30

1) every 50 m fast 8m in and out

2) IM with options to do fly K or K/S, breast witha dolphin Kick

3) Swim choice of stroke if BR or Fly 300, if Backor Free - 6 Kicks

4) negative split maintain SC

or

Kick

3 x 100 FPP + 15 (Build)

1 min 3 x 100 FPP + 10 (Smooth)

1 min

3 x 100 FPP - just make it

10 x 50 with partner

one partner wears chute for 50, other partner swims swim fast for 20m then long

when you finish the 50 with chute you drop and go then wiat for partner

so the chute is always moving - if a team is too far ahead then Red chute for the rest of the set

100 Kick for time!!!

repeat the 10 x 50 replacing the chutes with boards, - pair fastest kicker with slowest kicker

mix and match WD

400/300 /200/100

4 strokes

Drill/Pull/Swim/Kick

adjjst distances or drop the kick depending on time