Wed March 8 pm

Double up Double down

If you have a second stroke do something different from last night

4 * 50

3 * 100 2 * 200 1 * 400 2 * 200

3 * 100 4 * 50

Maintain SC, leading to the end of the set where your SC gets lower or you go slightly faster at the same stroke count.

3 * 200 IM

1)K/S/K/S by 50 2) by 25

3) S

4 * 100 IM 8/10/1/6 fast kicks off walls into great breakout then long

4 * 25 15/10

three times thru - from blocks when you are at the appropriate end

25 sprint on 1:00 50 sprint on 1:00

75 sprint on 1:00

1 * 25 smooth on :30

2 * 50 smooth on :45