Tuesday Jan 16th

800 with fins - max 1/2 free swim, min 200 Kick

4*75 1) fist/Drill/Swim, 2) Scull/50 Build

4 * 25 15/10

Finish by 6:25

If returning tonight

8 * 50 on 1:30

build to a full sprint 10m into wall and 10m out

300 Pull - snorkel and paddle optional

long - every 4th 25 dif stroke on 6:00 8 speed drills on 1:30

300 with fins K/S/K

8 * 25 sprint on 1:30

3.5 *

100 Pull on 1:50

15s sprint K on 400

If not returning - with fins

100 5 dolphin kicks each wall

2*75 7 each wall

3*50 9 each wall

3*25 last 15m underwater 3 * 50 9 each wall

2 * 75 7 each wall

100 5 dolphin kicks each wall

5 times thru (28 min)

25 sprint on 1:00

50 Sprint on 1:30

75 sprint on 2:00 100 50 off/50 stroke long on 2:00

WD