Wed Apr 16

16 x 50 on 1:00

1-2) Swim

3-4) Drill

5-6) Pull

7-8) Drill with PB

Three times through with fins

75 build to 50 - open turn and underwater kick on 1:15

50 swim strong - focus on head position on 1:00

25 speed drill on :45

OYO until 4:05

Fast - everything on 3:00 from the blocks

1 x 50 2 x 75

2 x 50

1 x 75

3 x 50

or

3 x 100 descend to 400 pace on 1:30

@ 800 Pace

3 x 50 on 1

1 x 100 on 1:30

3 x 50 on 1:00

1 x 200 on 5:00

3 x 200 best average on 4:00

With fins - ideally different from best stroke above

100 Swim on 1:20

100 K/S on 1:30

100 Kick on 1:40

2 * 100 Swim on 1:20

2 * 100 K/S on 1:30

2 * 100 K on 1:40

3 * 100 Swim on 1:20

3 * 100 K/S on 1:30

3 * 100 K on 1:40

6*100 Pull with paddles ascend to super slow

on 1:30, 1:40, 1:50, 2:00, 2:10, 2:20.