Thursday morning speed

8 * 75 on 1:20

1) fist/drill/swim

2) scull/build extra 1:00 halfway - then fins optional

6 * 100 on 1:45

1) last wall 15m sprint underwater dolphin kick 2) build to 75 then sprint 15m 3) sprint from 5m into 1/2 way to 80m

8 * 25 kick all out on :45 <---> 6 * 25 on 1:00 long with chutes - paddles optional

8 * 25 pull all out on :45 <---> 8 * 25 snorkel and dolphin kick with fins on :45

8 * 25 Swim all out on :45 <---> 6 * out and in from block

8 * 25 with fins all out on :45 <--> shoulder taps from high plank