Wed Jan 17

400 Dr/S/K/S by 50

6 * 50 Bk K/Br swim

6 * 50 build into sprint turn and fast 10m 4-6) with fins

4 * 100 IM on 1:45 – 1st 3 with fins

1)    Flutter Kick throughout

2)    Dolphin Kick throughout

3)    Choice

4)    Swim

4 * 200 Pull descend

1-3) every 4th 25 Fly or Breast

5)    Fast but even split

40 minutes to here

800 IM flow (last 25 of each 200 fast (5s before and after)

3 times thru

25 sprint kick               on :40

50 swim – build  kick on 1:20

50 sprint kick on 1:20

50 swim – build kick on 1:20

75 sprint kick on 1:40

75 swim long 1:40

8 * 75

1)    25 scull/50 Swim

2)    25 fist/50 Swim