Wed June 10

6 x 200 with increasing intensity

1) Drill with fins on 4:30

2) Drill on 4:30

3) Pull (breathing every 5 if free) on 4

4) swim on 3:30

5) Swim with paddles on 3:00

6) swim stronger - Back K/S or 50 Free/flip into 50 Fly or Breast

Three times thru on 5:00

2 rockets - swim into turn and sprint 30m then swim long

8 x 25 on 1:15

1) 5 and glide --> kick XLRB

2) build

3) easy speed

4) 15/10 or speed drill

5-8 with fins

Three times thru on 5:00

2 rockets - swim into turn and sprint 30m then swim long dif stroke for 70m

24 x 25 on :25

1-8) 3 strong stroke A. 1 long stroke B

9-16) 2 strong stroke A. 2 long stroke B

17-24) 1 strong stroke A. 3 long stroke B