Thurs Mar 28

300

3 * 100 IM

1) with dolphin kick throughout

2) with flutter kick throughout

3) regular kick

3 * 50 descend to 200 pace

4 * 25 15/10

Finish warmup and be ready to go by 6:20

A/ Dives and Dive 25s

B/

Breast

3 times thru

75 kick for distance on 1:30

50 3K1P- swim into wall/2K1P - Swim on 1:00

25 Kick for speed on :30

3 * 50 descend on 1:00

or

Fly

4 times thru

6 * 25 on :30

1 * 50 on 2:00

All together

Sprint kick

200 on 8:00

2 * 100 on 5:00

4 * 50 on 3:00