Wed Jan 15th

800 IM Flow with fins 4 * 100 pull descend

4 * 75 kick descend

4 * 50 1) 15-25-10, 2) 15-25-10

35 min to here

4 x 50 at distance pace (400-1500) 3 x 100 at distance pace

2 * 200 at distance pace

or

4 * 20m walk back from a dive slight descend

eggbeater, vertical dolphin kick, fast turns

12 x 15-20s efforts on 2:00-2:30 with

25-50m worth of technique adjustments in between

technique adjustments

streamlines pullouts

glides

super slow swimming

drills with a purpose

12 * 50

2 on :37.5, 2 on 40, 2 on 45, 3 on 50, 3 on 55 - adjust as needed