Thursday

Taper workout

400 with fins Fr/Bk by 100 fist/Swim by 50

6 * 75 on 1:20 1-2) Pull, 3-4) Pull with paddles, 4-6) PBL with paddles

6 * 50 Kick 1-2) fpp +15, 3-4) fpp + 10, 5-6) fpp

4 * 25 15/10

at 7:00 - Broken 200 (10s at 50) - 3 waves

X,Y,Z on 1:00, 2:00, 3:00

X = 25-75 Y = 50-150 Z = 75-200

Warm down with 8 * 50 on :50

If not racing Friday

400 with fins Fr/Bk by 100 fist/Swim by 50

6 * 75 on 1:20 1-2) Pull, 3-4) Pull with paddles, 4-6) PBL with paddles

6 * 50 Kick 1-2) fpp +15, 3-4) fpp + 10, 5-6) fpp

4 * 25 15/10

at 6:30

5 * 200 descend on 2:45, 2:55 or 3:05

150-200 off on 4:00

at 6:50

10 * 100

4 on 1:35 3 on 1:30 +/- 5

2 on 1:25 +/- 5

1 on 1:20 +/- 5

200 off on 4:00

at 7:11 8 * 50 Best average on 1:30

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