Wed Feb 23 - 2 hours

400 Free/bk by 100 fist/swim by 50

3 * 100 RA/LA/KnoB/5s/Build 6 * 50 (15-25-10, 15-25-10)

Three times

tiger sprint 75 swim long

Shoulder work Rd 1 abduction, Rd 2 adduction, Rd 3 PVC horizontal retraction

Three times thru

3 * 25 on :30, 1 * 50 at 200 race pace - all on 4:00 3 * 25 on :30, 1 * 75 at 200 race pace - all on 3:00

200 smooth with fins 5 dolphin kicks off every wall on 4:00

4 * 400 choice (no fins) descend and negative split (300's if kick)

Choices include but are not limited to:

Pull with paddles IM Swim or IM 25 kick/75 Swim Kick