Tues Feb 17

25 min, 3 repeats choose from

400 Pull breath every 3

600 IM flow fins

6 x 50 1-3 kick descend

300 -400 50 Drill/50 Build - stroke dependent

300 IM Dr/S/K by 25

12 x 25 Fly or breast on 5-10s rest 400 choice

Queens

6 x 100 3 @ FPP+10, 2 @ FPP +5, 1 @ FPP

12 * 50 ascend 1 on :35, 2 on :30, 1 on :40, 2 on :50. 1 on :45, 2 on :50, 3 on :60

75-200 m worth of fast Swimming

WD

KBM

9 X 200 on 2:45, 3:00 or 3:15

3 smooth, 1 build, 2 smooth, 1 strong, 1 smooth, 1 fast

6 timers thru

50 fingertip paddle on 1:20

50 (25 underwater recovery/25 Build) on 1:10

50 best average on 1:00

100 off on 2:00

or

75 build kick on 1:45

25 strong on :45

50 best average on 1:00

100 off on 2:00