Tues May 6

300, 3 x 100 IM, 3 * 50 descend to 200 Pace (15 min)

5 @ glide

15/10

build kick from float to full speed kick then 4 fast stroke

(works for every stroke except breast

(breaststrokers can do 5 fast underwater kicks streamlined off wall

repeat with fins

800 with fins and paddles

1st 8 strokes of every 200 are all out - everything else tight and long

10 * 15s sprint kick on 1:00

800 flow - PB if it helps keep your hips up

16 x 25 on :35

1) from blocks - easy speed

2-4) long and smooth -

shift focus from:

head position to entry to

xlr8 from a power position