Tues Feb 13

400-800 long swimming

6 * 50

1-3 descend SC &/or time

4-6 descend to 200 Pace

2-6 * 50 1) 15/25/10, 2) 15/25/10

2-6 * 25 done as 15/10

3 * 50 Sprint

or

5 * 100 1-3 descend to 400 pace, 4&5 hold

If not racing this week

300 with fins - every 4th 25 flip into Fly or Breast

200 Pull build

9 * 50 2 on :55, 1 on :45 2 on :55, 1 on :40 2 on :55, 1 on :35

20 * 100 on 1:50

5 challenging (fly, some fly, breast, challenge with best avg, kick//

1 smooth

4 challenging

1 smooth

3 challenging 1 smooth

2 challenging

1 smooth 1 challenging

5 * 200 with paddles ascend on 3:00, 3:10, 3:20...

or +10, +15 or +20