morning sprints 200 Choice
24 * 25
6 * Dolphin kick with fins and snorkel on :40
6 * Back 6 kick switch on :30
6 Breast or Fly with fins on :35
6 breast or Fly no fins on :25
4 * 200 choice, 3 * Dive from blocks flip at 6 meters and dolphin kick back) alternate from blocks and from side
3 times thru
75 on 1:30 - from dive 3 s off usual
50 on 1:15 - build
25 on 1:00 Sprint Swim 50 on 1:00 Sprint with fins 25 on 1:00 Sprint Kick 25 easy on :45
6 * 200 (IM?) on 4:00 1) K/S by 50 2) K/S by 25 3) Swim 4) K/S by 25 5) K/S by 50
Afternoon Power
600 SKPS on 12:00 6 * 75 double turn then fast turn on 1:20
4 * 25 15/10 on 1:00
8 * 25 fly on :45
1/2 hour to here
3 * (6 * 50) on :55 extra 30s descend 1-3 by set, last set best average
1 * 200 Kick on 10:00 3 * 100 Kick on 6:00 6 * 50 kick on 4
16 * 25 PBL with paddles
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