Tough Tuesday

am

300 75 Choice/25 Fly/75 choice/25 Back/75 Choice/25 Breast 4 * 25 (long arms, each 25 kick faster) on :30 300 Pull 75 Choice/25 Fly/75 choice/25 Back/75 Choice/25 Breast

4 * 25 descend on :45

a/ 20 min Backstroke body position review

b/ Breast 4 * 25 on :45 1) Kick underwater/H-H/2K1P/Swim

3 * 50 Breast with a dolphin kick or 2K1P on 1:10

4 * 75 1) Scull with PB/Pull/Swim, 2) reverse on 1:30 3 * 50 Breast with a dolphin kick or 2K1P on 1:10 4 * 25 on :45 1) Kick underwater/H-H/2K1P/Swim c/ Fly 4 * 25 on :45 Swim from dive

3 * 50 underwater recovery on 1:30

4 * 75 50 free, flip into 25 fly on 1:20 3 * 50 underwater recovery on 1:30 4 * 25 on :45 Swim from dive

Stroke 2 * (3 * 200 descend on 2:50/3/3:10, 1 * 300 on 4:20/4:30/4:40 200's could be 25 Fly/25 free/50 fly/25 Free/75 Fly - 300s as much stroke as you can

or

Free 400 on 5:15 (+/- 15), 2 * 200 on 2:30 or 2:40 400 on 5:15,(+/-15), 4 * 100 on 1:20 or 1:25 400 on 5:15,(+/-15),

12 * 75 with fins on 1:00 +5 or +10, 1-3) descend, 4-9) hold, 10-12 ascend

Last 20 min