Wed at the Y SP sprint

200 FRIM

8 * 25 reverse catch up - synchronize the roll

300 Pull with paddles and snorkel

EBSC 25's or 6 * 50 Bk Kick/BR Swim on 1:00 400 build with fins - fast turns - no breathing in or out of walls

three times thru

100 5 dolphin kicks off wall on 1:30 or 1:40

2 * 75 on 1:10 100 IM (8/10/1/6) on 1:40 or 2:00 2 * 50 IM 12.5 of each (bk to br flip) on 1:00

24 * 75

1 on fpp + 10 1 on fpp + 5

2 on fpp

Short speed work