Tues morning Mar 17

800 IM flow with fins

EBSC 25's 6 * 200 IM on 4:00

K/S/Dr/S - can drop 2 strokes

Choose from

30 * 25 fly on :30 Swim and/or Swim with snorkel & fins - paddles opt

30 * 25 Breast on :30 5 drill/5 swim (include 3K1P, 2K1P, fast hands)

30 * 25 Free on :30 LADP/6 kicks/DPS/SSS with paddles or ?? - max 4 in a row

30 * 25 Back on :30 RA/LA/6 kicks/Build

1 min break after 15 to do

4 x 5s on/10s off dolphin kicks

after 30 4 speed drills on 1:00

7 * 50 on :45/1/1:15/1:30/1:15/1:00/:45

slow/med/fast/sprint/fast/med/slow

fast = back 1/2 of 100

200 Long