Tues Feb 1

400 Free/Back by 100 fist swim by 50

9 * 100 (focus on body position build legs)

1) RA with paddle on 1:45 + 10?

2) LA with paddle on 1:45 + 10?

3) Swim with paddles on 1:30

200 dif stroke build

30 * 50 on 50

1-6) 1 fast, 1 smooth

7-12) 2 fast, 1 smooth

13-18) 3 fast, 1 smooth 2 fast

19-24) smooth

25-30) 1 fast, 1 smooth

or 300 Pull (breath every 5 if free 4 * 75 Kick descend 300 Swim 4 * 75 Pull descend 300 Kick “-“ split 4 * 75 swim descend – finish in 33 minutes

Choose 1 of (may do the same one twice)

8 * 100 Free or Back 25 build/25 6 kicks/25 strong/25 sprint kick no board or

6 * 100 Breast 25 3K1P/25 fast hands/25 strong 2K 1P/ 5 s then 25 fast or

2 * (3 * 25 fly, 1 * 50 fly, 3 * 25 fly. 1 * 75 fly)

6 * 100 on 1:45

- All smooth and easy except for 15m fast underwater off the last wall