Tuesday morning post regionals (June 4)

800 IM flow with fins (min 100m/stroke)

3 * 100 approx 20s rest

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

6 * 25 1) 3&glide, 2) 4&glide/4 swim/4 underwater & glide

3) 4&glide, 4) 4&glide/4 swim/4 underwater & glide

5) 4&glide, 6) 4&glide/4 swim/4 underwater & glide

30 min to here

19*100 base fpp on how you feel and how much you are going to mix it up

consider stroke/50 free/stroke

4 @ fpp +20

3 @ fpp +15

2 @ fpp + 10

1 @ fpp

2 @ fpp +10

3 @ fpp +15

4 @ fpp + 20

7 * 200 ascend with fins on 3, 3:15 or 3:30