Tues Jan 23

400 with fins K/RA/LA/Swim by 25

300 Pull every 4th 25 off

200 IM kick

4 * 25 15/10

Three times thru all on :40

15m breakout on

fast turn 10m in/10m out

15m fast finish

Ten min worth of long 25's 3-7 seconds rest at wall

• solid push, tight streamline, easy swim

4 minute rotations

2-3 * 10m with chutes

2 * 25m smooth underwater (dolphin kicks, breast kicks, pullouts..

4 * 10m breakouts

200 long Pull (50 Pull/50 PBL)

4* 25 sprint underwater w/fins or 15m without fins

8 * 100 IM

1. 1 stroke fast on 2

2. 2 strokes fast on 2:30

3. 3 strokes fast on 3:00

4. 4 strokes fast on 3:30

5. 4 strokes fast on 4

6. 3 strokes fast on 3:30

7. 2 strokes fast on 3

8. 1 stroke fast on 2:30

WD