Tuesday June 13

Tuesday 7:30-8:50 (WILL BE DONE 10 MIN EARLY)

8x50 dec 2 on 1:05, 2 on 1:00, 2 on :55, 2 on :50

6x50 IM switch 1:00

4x50 dec to p200

2x50 build kick

3xthru

75 build to fast Stroke Rate 1:30 or 1:40

100 sprint 1:40 or 2:00

If racing Thursday

1x thru as above then

2x thru:

25 smooth 1:30 or 1:40

100 sprint 1:40 or 2:00

4x thru

15m ALL OUT/35 smooth 1:30

20m ALL OUT/30 smooth 1:30

25m ALL OUT/25 smooth 1:30

30m ALL OUT/20 smooth 1:30

If not racing this week

8x 15sec ALL OUT KICK 1:00

OR

If racing this week

450-500 fins 3/3,5/5 8:00

WD

8x50 ascend 2 on :50, 2 on :55, 2 on 1:00, 2 on 1:05