Wed Mar 10

800 SKdrillS with fins

5 * 50 on 1:00 descend SC and/or time

300 Pull breath every 5 if free

6 * 200 on rest negative split and descend no free 5s at 100 to see clock and 15s between 200's

Review "attitude" handout

15 * 100 (extra 30s to adjust after 5,4,3,2,1)

play with pace time to reflect yesterday's test set

5 * 400 swim or pull 1-3 descend, 4 long, 5 strong on 5:45, 6 or 6:15 accelerate into all the walls

or 6 * 250 kick 1-3 descend on 4:15 to 5:15 looking for 20s rest on #1 and #4