Tues pm

6 * 50 Pull 1-3 descend 4 * 50 Kick descend

3 * 100 IM (8/10/1/6) dolphin kicks

Work on weakness (short or long term) until 4:22

4 * 50 1) 15-25-10, 2) 15-25-10

If not going to OYJ

3 * (6* 100) on 1:40-2:00 last set best average

Swim easy then

2 * (2 * 50, 1 * 75 on 3:00) - FAST

WD

If going to OYJ

200 long Pull

6 * 25 1) 10m sprint, 2) 15m sprint, 3) 20m sprint

200 Build Kick

4 * 25 1) sprint drill, 2) 15m sprint - no underwater

200 IM (8/12/8/12 strokes per length by stroke) 2 * (15s sprint Kick on :45, 50 swim with build kick on 1:00) snorkel encouraged)

2 times thru

75 @ 200 Pace 10s

25 underwater

10s 50 from push at 200 Pace

100 easy

50 sprint from dive