Wed Feb 5

KBM

5 X 400 descend (350, 350, 375, 375, 400) on 6 or 6:30

every 4th 25 Fly or Breast or kick

5 x 200 with fins on 3:00

75-25-50-25-25

underlined = kick or fly or breast

5 min break and figure out pace

15 * 75

1) 50 Back/25 Breast

2) 25 Back/50 Breast

1 min after 5 and 10

1st 5 fpp+10, 2nd 5 fpp+5, 3rd fpp

800 Pull with paddles

600 flow with fins

4 * 100 kick 1) build, 2) easy/fast, 3) fast/easy, 4 sprint

X x 200 IM as you wish

Queens

300 Pull

4 X 75 kick descend

300 Swim

4 * 75 strong pull with paddles

300 Kick long (200 IM + 100 choice)

4 * 75 swim descend to very fast or 400 pace

starts, turns, speed work, relays as needed.

WD