AM
300-350 with fins on 5:00
4 * 75 50 Bk K/ 25 Br S or 25/50 on 1:30
300 Pull - every 4th 25 fly or Breast on 5:00
4 * 75 Kick descend on 1:30
8 * 15s sprint kick on 1:00
4 * 75 on 2:00 ( 2 waves) build into a 15m sprint off the 50m wall
200 RA/LA/50S or 2K1P on 5:00
8 * 25 sprint with fins (paddles opt'l) on 1:30
200 IM K/DA/K/S on 5:00
8 * 25 on 1:15
1&2) easy speed (30m pace), 3&4) speed drill
Warmdown
12 * 50 on 1:00 - no repeats
PM (or possibly am if not returning)
1/2 hr warmup
5 * 100 all out in 40 minutes
8 * 15s sprint Kick on 1:00
WD
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