Wed May 28

800 Flow and/or drill with fins

6 * 200

3 @ fpp+20

2 @ fpp + 10

1 @ fpp

5-8 min OYO at 4:10

4 x 50 descend to 200 Pace on 1:00

1 x 25 sprint 3

3 x 50 descend to 200 Pace on 1:15

2 x 25 sprint on 2

2 x 50 descend to 200 Pace on 1:30

3 x 25 sprint on 1:30

1 x 50 descend to 200 Pace on 1:45

4 x 25 sprint on 1

descend =1-2 s drops (200 pace gets faster - from slowest 50 of 200 to 1st from dive

6 times through on 1:15 (last 4 repeats with fins)

1) 15 s sprint kick

2) build kick to 4 fast strokes - swim back to board

or 10 x 50 kick on 1:15 1-4 descend, hold #3

last 1/2 hour

mix and match 400, 300, 200 100 with at least 3 strokes and K, P, S, Dr