Thur Oct 8

600 Pull 50 PBL/50 RA-LA/50 build

alt stroke A and stroke B (breast/fly could be some free and some breast/fly)

6 x 50 kick 1-3 descend on 1:10 then 1:00 (4-6 faster)

200 IM - include any 100m of strong kick and any 100m of strong swim

at 6:30

If racing

12 x 25 on 1:10

1) dive and glide

2) 15m underwater kick (consider breast)

3) easy speed

4) choice

6 x 50 1) 15-25-10

8 * 100 on 2:30

1) flip into 25 fast best stroke on 2:30

2) flip into 50 fast best stroke on 2:30

800 Pull with paddles and snorkel - maintain stroke could

600 Swim - 5 dolphin kicks off every wall

400 IM with fins 25 fast Kick/75 long swim

if not racing this weekend or if you trend toward distance

at 6:30

100 on 2:30

200 on 3:30 200 on 3:30

300 on 4:30 300 on 4:30 300 on 4:30

400 on 5:30 400 on 5:30 400 on 5:30 400 on 5:30

for some last 25, last 50, every 4th 25 and every 4th 25 fly

as long as you can

on :30 with fins takes 24 min

three times thru

3 x 25 easy free

1 x 25 underwater kick

2 x 25 easy free

2 x 25 underwater kick

1 x 25 easy free

3 x 25 underwater kick with fins

100 DA back