Wed 2 workouts

Warmup

400, 300, 200, 100 increasing effort all 4 strokes choose 1 of each P, K, S and Drill

Gatineau Focus

4 * 50 1) Build 2) build into a fast turn a 6 dolphin kicks

4 * (8 * 25 sprint on :45)

round 1 K, round 2 Pull, Round 3 swim, Round 4 swim with fins between rounds - 200 with fins 50 Drill/50 Swim/50 Drill/50 Build between round on 5:00

warm down with 10 * 75

4 on 1:10 with fins +/- 10 3 on 1:30 Kick 2 on 1:20 swim long +/- 10 1 on 1:40 Kick

Aerobic workout

8 * 200 IM on 3:15, 3:30 or 3:45

1) K/S by 50

2) S/K by 25

3) S/K by 50

4) Swim

300/200/100 IM with fins K/6 Kicks/Swim with dolpin/Buil

Last 35 minutes 6 * 400 on 6/5:50/5:40/5:30/5:20/5:10 +10, or 20 or 350m #1 could be all pull #2 max 300 Pull #3 max 200 Pull…..