Thursday Apr 6

10 min continuous swim

8 * 25 kick no board 1-4 descend, 5-8 hold intensity on 45 #4 & #8 fast underwater

300 (100 Pull/100 PBL/100 Swim with build kick)

12 * 25 1-3 drill, 4 build swim on :35

4 * 50 1) 15/25/10, 2) 15/25/10

36 * 50 on 1:00

1-18) 2 fast/1 easy

19-36) 1 fast/2 easy

10 * 100 on 1:45

1&2) maintain dolphin kicks throughout

3&4) last wall extra 2 kicks

6-10) with fins - last wall 2 extra kicks

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