Thurs recovery

800 Flow with fins

5 * 100 IM on 1:50

1. with flutter kick throughout

2. with fly kick throughout

3. K/S by 25

4. S/K by 25

5. swim

4 * 200 (25 RA/50 build/25 LA/50 Build/50 smooth PBL

16*25 on 30 with paddles

1. long

2. Build

3. strong

4. focus on legs

800 (150 build/great breakout into an off stroke)

16*25 on :30

1. dive and smooth underwater

2. 10m sprint underwater kick (not dolphin kick)

3. build to 15m and last 10 kick underwater

4. swim a 25 with 5 stroke cycles - 3 breaths

15-20 min choice - anything but kick

no clue what to do? 10 * 75 IM as above on 1:30