Tue Jan 10 am

Tuesday am

300 breathing every 5 if free on 5:00

4 * 25 side resistance kick – with 2 powerful strokes on :45

4 * 50 descend to 200 Pace on 1:00

4 * 50 1) 15-25-10, 2) 15-25-10 on :50

4 * 75 best average on 1:15

30 * 75 fpp

Extra 30s after 10, 18, 24, 28 and 30

or if 8+ workouts since Christmas and not coming back tonight

Option for

Twice thru on 2:00 per repeat (20 min set)

15m strong with chutes

20m sprint kick

30m sprint swim

50m sprint with paddles

100 sprint with fins – paddles optional

Then

4 * 200 kick 1-3 descend 4 hold on 4:30 (25 min set)

Regroup 25 min

8/7 * 200 on 2:30 or 3:00 Cruise with fins except 15-20m sprint dolphin off 100 and 175 m turns or

16 * 75 Pull on 1:10, 115 or 120 – swim if needed

1) 25 Back/50 Breast, 2) 50 Back/25 Breast

16 * 75 Swim on 1:10, 1:15 or 1:20

1) 25 Fly/50 Back

2) 50 Fly/25 Back