Wed Jan 29th

800 SKPS

4 * 200 IM with fins on 3:15/3:30

1) K/S by 50

2) K/S by 25

3) Swim long

4) swim strong

4 * 200 descend on 3 or 3:15

#4 is 100+100 or 100 + 50 + 50 with the minimum rest needed to go swim 400 or even close to 200 pace if feeling good.

9 * 50 on 1:00 1 blast, 2 long with long turns

6 bursts

then a long aerobic warm down

800m for KBM,

800-1500m for Queens

3-4x50

2-3x100

2x150-200

0-1x200-400

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