Wed Jan 20th

AM

400 with fins and paddles - evey 4th 25 hold with finger tips 7:30

300 Pull 50 reg/25 1 arm on 5:30

4 x 50 kick descend on 1:00

EBSC 25's (40/30/20 3 25's of each stroke)

3 times thru

1) 25 easy speed on 1:00

2) 5 and glide on :45

3) kick acceleration into fast turn then 5 and glide on 1:00

4) fast finish on :45

5) 25 sprint on 1:00

5 x 50 from dive on :40, 50, 1:00, 1:10, 1:20

4 x 400

1) 75 6 kicks per side - head/elbow/acceleration by 25 then 25 strong underwater kick

2) 16 x 25 fly or breast

3) IM flow

4) social kick

PM

800 IM flow

4 x 200 descend on 3:30

10 x 75 kick

4 on fpp + 15

3 on fpp + 10

2 on fpp + 5

1 on fpp

9 x 300 on 4:30 =/- 15

3 smooth stroke A/1 build stroke B/2 smooth/1 strong/ 1 smooth/1 fast

opt smooth = IM, stroke rotates thru Bk/Br/FR

or

25 x 100 smooth free on 1:25 +/-5

5 smooth/5 3s faster