Thursday power & speed

800 SKPS

4 * 50 RA/LA

4 * 50 RA/LA with paddles or Breast Pull 3 * 100 IM 8/10/1/6 dolphin kicks

3 times a) dive/flip/dolphin kick back

b) 15/10

c) dive from side and build underwater dolphin kick

8 * 25 on :45 Swim or Pull with paddles tight core,

free or back within 25 slight catchup to emphasize XLR8'n then pick up tempo

be aware of "breaking" wrist

25 minute set

2 * 25 with fins - sprint on 1:00

2 * 100 with paddles on 1:35

2 * 25 with fins sprint on 1:00 3 * 100 with fins (paddles optional) on 1:45 2 * 25 sprint with fins on 1:00

400 IM or off stroke K/S/KorS/S

50 Sprint for time

Last 20 min

30 * 25 fly on :40 or

1000 done as 3K1P/S/2K1P/S/3K1P by 200 or

1200 Swim free with snorkel or Back 3 dolphin kicks off every wall

or

???