Tues am and pm

Morning

3 * 200 slight descend - maintain stroke count

(75 S/25 RS, 75 S/25 LA)

400 with fins and snorkel alternate S with 6Kicks per side

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

Finish by 6:20

twice thru

200 choice* of equipment (smooth no kick) on 4:00

8 * 25 fast on :30 300 choice* of equipment (smooth no kick) on 5:30

6 * 25 fast on :25

400 choice* of equipment (smooth no kick on 7

4 * 25 fast on :20

2:40 regroup

* choice is something that prepares you for the fast stuff &/or allows you to focus on a weakness

Last 15 min

6 * 100 on 1:50 - last 25 is 15m underwater

PM 4-5 pm to allow for HVAC repairs

6 * 50 Back Kick/Breast swim

3 * 100 kick descend

finish and ready to go by 4:15

6 * thru

2 * 25 sprint kick on 1:00

50 sprint kick on 1:00

50 or 75 sprint Kick on 1:10 50 or 25 easy swim on :50

3 * 200 swim with fins and stretch on 5:00

stretch - quads/hamstrings/ankles