Tues Feb 2

300 Pull on 5:00 (not all free)

4 x 75 kick descend on 1:30

6 x 50 Swim 1-3 descend with 1,2, 3 .... dolphin kicks

Aerobic IM or stroke or even free

3 x

150 (100 Fly/50 Back) on 2:15 (Free 150/175/175)

150 smooth on 2:30

3 x

150 (100 Back/50 Br) on 2:15 (Free 150/175/175)

150 smooth on 2:30

3 x

150 (100 Br/50 Free) on 2:30 (Free 150/175/175)

150 smooth on 2:30

3 x 200 IM or stroke on 3:00

150 Smooth on 2:15

Threshold

repeat warmup but consider replacing increasing kicks w/ decreasing Stroke count

8 x 25 on 1:15 (at least 10s apart)

1) Build

2) 5m into wall and 5 & glide - K XLR8

3) dive easy speed

4) 15/10

3 x (8 x 50) on :45

100 long on 2:00 between round

1-3 descend by round last round optimistic best average

4 x 50 build into 5 and glide on :50/fast finish on :40

6 * 75 RA/LA/Swim