Wed Mar 27th

300 Choice

6 * 50 1-3 descend

OYO until 5:20 - figure out your pace for 200's or do something productive - mobility, vertical kicking, stroke drills,

200's from last night if you didn't get the chance or take another shot at it

options for 75 Br or Fly/25free/50 Br or Fly/25 Free/25 Br or fly

10 * 50 on 1:15

1. knuckle paddles

2. paddles

3. pull

4. swim

5. sprint with fins

4 times thru 5*75 on 2:00, 25 on 1:00

1-2) easy

3) build

4) fast turns into glide - no kick

5) sprint from blocks

6) 25 sprint kick - tight core

Twice thru

3*50 with chutes <--> 3*50 K into vertical board 2*25, 1 * 50 with fins