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
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