Tuesday Mar 12

400

3 * 100 IM 1) with flutter, 2) with dolphin, 3) Swim

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

2 * 50 Sprint on 1:30

100 fast turns on 3:00

4 * 75 Sprint on 1:30 dive when you can

100 fast turns on 4:00

6 * 50 Best average on 1:10 dive 1st one

200 long - mix it up on 5:00

4*50 sprint from dive or 4*100 best average

16*25 on 45 2 strong, 2 15m sprint, 2 15m sprint dolphin Kick, 2 strong

or

Cumulative swim time gets faster

4 * 200 on 2:40 on 2:50 or 3 (3)

1 * 800 on 11, 1:30 or 12

8 * 100 on 1:25. 1:30 or 1:35

1 * 800 X times 75 with paddles

1. PBL

2. RA/LA/S

3. Pull

4. Swim