Thur May 8th

300 Pull

4 x 75 Swim with fins descend to 100 speed

300 Kick (200 IM + 100 best stroke)

4 * 75 with paddles - descend very long only adding 1 stroke per length

300 Swim (done as 3 * 100 IM with flutter, dolphin and regular kick

28 minute to here

last night's set or

6 * 100 IM with PB on 10s rest - long and smooth

fly underwater recovery/Back DA/Breast no waves/Free LADP

600 with fins

50 Dolphin kick/50 Back Kick/50 Breast with dolphin kick/50 long free

12 * 50 on 1:00 1s drops to 200 pace at #6 then ascend

4 bursts 1) block, 2 push

800 choice max 400 with fins