Wed July 13 (aka Rainy Tuesday take two)

400 smooth with lots of equipment 300 IM kick

200 low stroke count - fast walls

at 19 minutes

4 * 25 (15/10) on 1:00 1:00 rest

4 * 25 choice of speed work on 1:30

3 * vertical kicking

20 * 25 (11-20 - Breast or Fly)

1&2) swim on 25

3) build on :30

4) sprint on 40

5-8) long on :35 (drill or swim with paddles or 2K1P or salmon

9) build turnover to feet on :50

10) swim with fast turnover to feet on :50

200 as stroke/ez/50 stroke/ez/75 stroke on 4:00

4 * 50 1 sprint, 2-4) long on 1:00

200 as stroke/ez/50 stroke/ez/75 stroke on 4:00

4 * 50 1 fast 1 easy on 1:20

200 includes 75 fast on 4:00

4 * 50 2 fast-1 easy-1 fast on 1:40

200 include 25 fast on 4:00

4 * 50 sprint on 2:00