Wed Feb 11

Queens (and SM)

300, 2 * 100 IM?, 3 x 50 descend

4 x 25 choice on 1:00

9 x 50 on :55 descend stroke count and or time

IM switch

or stroke

or free (5 or 10 s faster

300 Pull breathing every 5 if free

4 x 75 swim descend

4 x 50 Kick 1) build, 2) smooth/fast. 3) fast/smooth, 4 sprint

OYO until 6:55

4 x 200 descend from drill to Swim on 4:00 (Breast, Fly or Fly/Free or IM)

or

5 x 200 Free or back on 3:00 +/- 10

or

18 x 25 on :50 - any stroke can switch after 6

smooth underwater kick

Swim build

dive breakout

Sprint

Sprint

long

8 x 50 ascend on 35/50/40/50/45/50/55/60

WD of choice until 7:30

KBM

300, 2 * 100 IM?, 3 x 50 descend

4 x 25 choice on 1:00

9 x 50 on :55 descend stroke count and or time

IM switch

or stroke

or free (5 or 10 s faster)

300 Pull breathing every 5 if free

4 x 75 swim descend

4 x 50 Kick 1) build, 2) smooth/fast. 3) fast/smooth, 4 sprint

15 x 100 FPP extra rest after 5,9,12,14

or

5 x (2 x 50, 1 x 75 all best average) on 1:30

15 * 100 Kick

5 on fpp + 15

1:00

5 on fpp + 10

1:00

5 on fpp

12 * 75 (could do 1/2 pull)

3 on 1:00

3 on 1:10

3 on 1:15

3 on 1:20

6 dive breakouts