Wed Kicking it into high gear Mar 16 pm

400 FRIM 300 Fly 25K-50 Dr-25 S 4 * 50 descend to 200 Pace 100 Choice 2 * 25 15/10 Fast 50 from blocks for time

3 * 100 Kick descend

3 * 100K @ FPP + 15, 30s 4 @ FPP +10, 5 @ FPP miss one then skip and try to make another

score + pace and number made

200 Easy

4 * 8 * 25 on :40 - first 2 rounds paddles opt, 2nd 2 rounds wear paddles if possible 1-2) RA 3-4) RA with PB 5) RA PBL 6) Pull with both arms

7-8) Swim

9-16) repeat LA

24 * 100 3 on FPP + 10 2 on FPP + 5 1 on FPP

can switch strokes and/or pace times after 12, can do 75 stroke A-flip into stroke B use your imagination